Saturday, June 23, 2012

WOD catch up - Wed 6/20, Fri 6/22, Sat 6/23

I know I know...super lagging on inputting my workouts.  Here is the catch up.

I also took the last week off...I need a break. I was feeling in a funk and I just needed a reset and a rest.  So Wednesday the 20th was my first day back after a week off...10 days total of not training.

WEDNESDAY 6/20
Technique Day
Back Squat

WARM UP
Row 750m - 3:21

BACKSQUAT
95lbs x 5 (2 sets)
135lbs x 5
165lbs x 5
185lbs x 5
205lbs x 3
225lbs x 3 (5 sets)
135lbs x 8

FRIDAY 6/22
Bench press/chest

WARM UP
135lbs x 10
155lbs x 10
185lbs x 5

WOD 5x5 =  5/5/5/5/5
205lbs
225lbs
235lbs (4 + 1 fail spot)
230lbs
235lbs (2 reps, fail)
225lbs (4 +1 fail spot)

Cool Down Row
750M = 3:08

SATURDAY 6/23
WARM UP
Row 750M - 2:56
Jump Rope
Line Drills - spiderman lunge/inch worm, side squat walk, squats, suicide runs with 15 push ups

15 air squats
20 situps
20 lunges
2 rounds

WOD
Plate work - 45lb
Plate Swing
Weighted Squat
Lateral Jumps
Lunges
30 sec each - 1 min rest = 5 rounds

4 mins of 15 squats, 15 sit ups
1 min rest
3 mins of lunge presses (45lb plate)
1 min rest
2 min burpee

Stretching


OK..we are now all caught up!

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