June 30, 2010

Rest Day

[184]

June 29, 2010

AM Strength Session

[Cycle 2, 2nd wave #1]
Squat: 140lbsx3, 160lbsx3, 180lbsx5
Bench: 135lbsx3, 150lbsx3, 170lbsx3
Deadlift: 160lbsx3, 185lbsx3, 210lbsx3
Press: 85lbsx3, 95lbsx3, 110lbsx5

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[183]

June 28, 2010

1.5hrs of tennis with Ben S. (won 7-5; lost 18-21 in 21).

[185]

June 27, 2010

1 hour of King of the Court with Jim Miller and Bob Parker.

June 26, 2010

1.5hrs of Canadian Doubles with Jim Miller and Bob Parker.

June 25, 2010

Rest Day

June 24, 2010

AM Strength Session

[Cycle 2, 1st wave #2]
Squat: 130lbsx5, 150lbsx5, 170lbsx7
Bench: 125lbsx5, 140lbsx5, 160lbsx8
Deadlift: 155lbsx5, 175lbsx5, 195lbsx3*
Press: 80lbsx5, 90lbsx5, 105lbsx6

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

*still nervous after Sunday's back injury

Finisher: 50 sledgehammer swings

[183]

June 23, 2010

AM Run

7:00 mile on the treadmill.

[184]

June 22, 2010

AM Conditioning

5 rounds for time of:

45lb olympic bar OH lunges for 50ft
21 burpees

[19:30]

http://www.crossfit.com/mt-archive2/006958.html

[180]

June 21, 2010

Rest Day

June 20, 2010

AM Strength Workout

[Cycle 2, 1st wave #1]
Squat: 140lbx5, 150lbx5, 170lbx6
Bench: 120lbx5, 135lbx5, 155lbx9
Deadlift: 135lbsx5, 135lbsx3*

*tweaked back; had to quit

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

June 19, 2010

AM

Mowed grass for 1.5 hrs (99 degrees)

PM Conditioning

50 burpees
50 pull-ups*
50 20lb wallballs

*Took 16 mins; eventually only could do 1 at a time w/ 10-20 sec rest.

[183]

June 18, 2010

Rest Day

June 17, 2010

PM Strength Session

[Cycle 1, Deload, #2]
Squat: 75lbsx5, 95lbsx5, 115lbsx5
Bench: 80lbsx5, 90lbsx5, 110lbsx5
Deadlift: 135lbsx5, 135lbsx5, 135lbsx5
Press: 45lbsx5, 65lbsx5, 85lbsx5

(deload as prep for Cycle 2; no warm-up sets; no max rep sets)

Finisher:

4 sets of:

10 lunges w/ sandbag
10 sandbag overhead presses
10 squats w/ sandbag
10 upright rows w/ sandbag
One arm overhead sandbag carry (around pool perimeter)

1 set of 20 push-ups.

[184]

June 16, 2010

PM RUN

20 push-ups
1.3 mi run around neighborhood (10:00)(7:41 pace)
20 push-ups

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

[184]

June 15, 2010

PM Conditioning

Jumprope EIT

6 rounds of:

60 secs of jumprope
10 push-ups
10 medball slams

(30 secs rest after each round)

Finisher: 50 sledgehammer swings.

June 14, 2010

Accidental Rest Day

June 13, 2010

PM Strength Session

[Cycle 1, Deload, #1]
Squat: 75lbsx5, 95lbsx5, 115lbsx5
Bench: 70lbsx5, 90lbsx5, 110lbsx5
Deadlift: 135lbsx5, 135lbsx5, 135lbsx5
Press: 45lbsx5, 65lbsx5, 85lbsx5

(deload as prep for Cycle 2; no warm-up sets; no max rep sets)

Finisher:

10 water ball platform loads
20 water ball platform loads

June 12, 2010

Rest Day

June 11, 2010

PM

Mowed grass for 1 hr

10 sets for time of

2 pull-ups, 10 push-ups, 15 squats

[10:42]

June 10, 2010

AM RUN

1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:48)(7:32 pace)
1 maximal set of push-ups (30)

[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]

June 9, 2010

AM

3 maximal sets of push-ups (50/45/42)

PM Strength Workout

[Cycle 1, 3rd wave #2]
Squat: 145lbx5, 165lbx3, 185lbx8
Bench: 135lbx5, 150lbx3, 170lbx3
Deadlift: 165lbx5, 190lbx3, 210lbx4
Press: 90lbsx5, 100lbsx3, 110lbsx3

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 10 water ball overhead throws

[184]

June 8, 2010

Rest Day

[185]

June 7, 2010

AM

One hour of tennis w/ Ben (lost 4-6)

June 6, 2010

AM

2 hours of Canadian doubles w/ Ben and Tim

June 5, 2010

AM

2 hours of tennis w/ Ben

June 4, 2010

Modified "Fran"

21 squat tthrusters @ 75lbs, 3 sets of max pull-ups (3/2/2)
15 squat thrusters @ 85lbs, 3 sets of max pull-ups (2/1/1)
9 squat thrusters @ 95lbs, 3 sets of max pull-ups (1/1/1)

Finisher:

2 sets of 1 min. walking waterball bearhugs; 1 set of one-handed static waterball holds (30 sec each hand)

[17:44]

June 3, 2010

Rest Day

[182]

June 2, 2010

PM Strength Workout

[Cycle 1, 3rd wave #1]
Squat: 145lbx5, 165lbx3, 180lbx8
Bench: 135lbx5, 150lbx3, 170lbx3
Deadlift: 165lbx5, 190lbx3, 210lbx4
Press: 95lbsx5, 105lbsx3, 110lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: retrieve large expanded beach umbrella from deep-end of pool (accidental finisher after realizing pool umbrella fell into pool)

[183]

June 1, 2010

Rest Day

[185]