Swim Pyramid by 25's to 200

07/29/17, Lifetime Fitness, 0830 - total yards = 1600 yards. total time about 70 minutes, took 2 min rest on bigger sets
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Mary amrap 20: 5 hspu, 10 pstl, 15 pull-ups

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

07/21/17, auburn cf, 0930 - 8 rounds (PR)

11/20/15, cfrv, 1200 - 7+22 (232 reps)
did strict hspus
did c2b's
next time do kipping hspu's
nice and smooth today, not pushing hard, pistols were great, hspu's were unbroken

Split Jerk 5-5-5-5-5

07/19/17, CFRV, 1200 - 185, goal for next is 195

Three AMRAP 5: 7/6/5 rds of Chief 135/155/185, max cal ab w/remain time

AMRAP 5 7 Rounds of "The Chief" (135/95) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of "The Chief" (155/105) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5: 5 Rounds of "The Chief" (185/135) Max Calorie Assault Bike Time Remaining “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Could also do 4 rounds at 205# and 3 rounds at 225#

07/19/17, CFRV, 1200 - 9 cal, 9 cal, 5 cal

5 Rds: run 400m, 15 burpee box jump over 24"

07/17/17, cfrv, 1304 - 13:20
3 rds:
run 400 m
15 burpee box jump over 20"

next time, 3 rds with 24"

Grace

For time:
30 reps, Clean and Jerk 135#

*07/16/17, CFRV, 1400 - 3:24
*5x5 back squat
11 unbroken, next time go for 12 unbroken

05/22/17 - 3:04

09/27/16, CFRV, 1230 - 3:32
10 unbroken

02/27/16, CFRV, 0800 - 3:08
11 unbroken

*09/29/14, CFRV, 0600 - 2:51
*5x5 front squats
did 12 unbroken. next time do 20 unbroken

06/11/14, CFRV, 1500 - 2:26 (PR)

11/17/13, CFRV, 1430 - 2:33

12/15/12, CFRV, 1030 - 2:29 (PR)
*did 11.2 2 hours prior

10/28/11, CF Up Country, 0900 - 2:34 (PR?)

09/03/09, CFP, 1730 - 3:02

04/11/09 - 3:15

Back Squat 5-5-5-5-5

Goal:
45x5, 95x5, 135x3, 185x3, 225x3
265x5

07/16/17, CFRV, 1300 -
45x8, 95x5, 135x5, 185x3, 225x3
255x5x5

*03/16/11, CFV, 1445 - 135x5, 165x5, 195x5. 215x5, 245x5. 275x5

04/26/10, CFV, 0700 - 135x8, 185x5, 225x5, 255x5 , 265x5 , 270(3)

15-12-9-6-3: Deadlifts 225, 2x GHD Sit-ups

15-12-9-6-3 Deadlifts 2253

0-24-18-12-6 GHD Sit-ups

07/05/17, CFRV, 1200 - 11:53

20 rds: 10 psh-up, 15 sqt, swim 50 meters

20 RFT: Push-ups, Air Squats, and Swims : 51 mins 30 secs | Rx'd

20 rounds of: 10 Push-ups 15 Air Squats Swim, 50 m

07/04/17, Lifetime Fitness Roseville, 1000 - 51:31