50 hspu/ring dip/psh-up , run 400

maybe change order? hspu's, then ring dips, then push-ups. like JT order
50 HSPU's
Run 400m
50 Ring Dips
Run 400m
50 Push-ups
Run 400m


50 Ring Dips
Run 400m
50 Push-ups
Run 400m
50 HSPU's
Run 400m


02/27/09 - 16:25 : HSPU's were pike with a feet on the bench

Snatch Complex: 3 hng pwr sntch, 4 btn jrk, 5 ohs

Do the following sequence as many times as possible in 2 minutes for 5 rounds with a 1 minute rest between each round:
3 Hang Power Snatch
4 Snatch Grip Power Jerk (from behind the head)
5 Overhead Squat
Mens Rx = 95, Womens Rx = 65
*If you are in the middle of a set when a 2 minute round ends, pick up where you left off on the next round and count total number of sets completed through all 5 rounds for your score.

2/25/09 - 10 rounds completed

CFSB - W2, FS Front Squat, Back Squat, 10 Min Metcon

Front Squat 3x5
205, 215, 225 (3)

Back Squat 1x15-20
185(12)

<10 min metcon
3 rds of
5 power clean 155#
bar dips max

Periodization for Nor Cal Qualifier

Periodization Plan
02/23 - 3/1/09 - 5 x's, 3 on 1 off, 2 on 1 off
3/2 - 3/8 - 6 x's, 3 on 1 off
3/9 - 3/15 - 7x's, 3 on 1 off, 1 double day
3/16 - 3/22 - 8x's, 3 on 1 off, 2 double days
3/23 - 3/29 - 1 week rest
3/30 - 4/5 - 6 x's a week
4/6 - 4/12 - 7 x's a week
4/13 - 4/19 - 6 x's a week
4/20 - 4/26 - 5 x's M and W 1 wod, Sat 2 wods, Sunday 1 wod
4/27 - 5/3 - 5 x's M and W 1 wod, Sat 2 wods, Sunday 1 wod

15-12-9 Back Squat, Pull-Ups

15-12-19 of:
Back Squat 225/155
CTB Pull-ups

02/17/09 - 8:35 , back squat at 205

5 Rds of 5 Push Press, 7 KB Swing, and 200m Row

Warmup-
Tabata:
Double Unders: 11
Push Ups: 9
PVC OHS: 8

5 Rounds For Time:
5 Push Press BW/.75BW
7 KB Swing 40% BW
200m Row

02-16-09 - 10:08 , push press @ 155, KB Swing @ 80 lbs. All rounds unbroken.

Elizabeth Unbroken and Sandwiched by Double Unders

For Time:
45 Double Unders
45 Squat Clean 135/85
45 Ring Dips
45 Double Unders

02/13/09 - 18:00

45 Thrusters 1/2 BW

Metcon: 45 reps of ½ bw (=105) thrusters. 5 minutes to complete (avg og 9 per minute)
first set at 15, 8, 7, 5, 4, 3, 3. Next time try 5 sets of 8 + a 5?

Overhead Sqaut 5-5-3-3-1-1-1

02/09/09 - 5x155, 5x155, 3x160, 3x165(M), 1x170, 1x185, 1x190

This one next time Goal: 140, 150, 160, 170, 180, 190, 200

Farmer's Walk - 400 m with 35# Dumbells for Time

400 m Farmer's walk with 35# dumbbell for time

02/08/09 - 3:07

5 rds: 10 pshup, 10 sqt, run 200m

5 rounds:
10 push-up
10 squat
Run 200m

02-05-09 - 7:00

Row 500, 5 rds: 5 jrk 155, 10 kbsw 53, fnsh w/ row 500

Row 500m
Then 5 Rounds of:
5 Push Jerk 155
10 KB Swing 53 (24kg)
Finish with another 500m Row

02/04/09 - 11:11

Run 800/600/400/200, 50 Sqt/frt sqt/ohs/25 burpees

For Time:
Run 800m
50 Air Squats
Run 600m
50 Front Squats PVC
Run 400m
50 Overhead Squats PVC
Run 200m
25 Burpees

02/02/09 - 19:15

4 rds: Run 400m 50 Air Squats

4 Round for Time
Run 400m
50 Squats

2/1/09 - 15:12. Also completed the following: 20 Ring Dips, 30 sec L sit

Scaleable:
A: as Rx'd
B: 35 Squats
C: 20 Squats