Ty - 11/1/2011

I've been really busy/injured for the last 2 months. I've done a few workouts here and there but it's mostly been half assed. my shoulder improved after a 3 week break but my back has been bothering me since.

I started doing some serious stretching and mobility starting today and it seems to be helping.

50 double unders
20 games pushups
50 double unders
15 game pushups
50 double unders
10 games pushups
50 double unders
5 games pushups

stretches.

Ty - 8/8/2011

Front squats - 185x5, 205x5, 215x5

metcon- modified -

4 rounds for reps of:

2 pood russian swings (go until you break)
10 second transition
pushups on DBs (go until an extended pause)
10 second transition
1 minute of power cleans at 115#
rest 2 minutes.

220 reps - 31, 16, 15. 27, 14, 16. 23, 13, 11. 25, 13, 16

kinda hard to konw when to stop on the KBs. was a harder than i thought.

40 GHD sitsup - 10, 15, 15.

Pete came today. Good form on the front squats etc...worked up to 165#x5.

Ty - 8/4/2011

6 rounds for time:
6 front squats @ 155# (was supposed to be 135lb thrusters)
1 gasser (basically 20 yard shuttle run x4)
6 2 pood russian swings

rested the time it took me to finish the set i just finished.

13:17 or so.

Ty - 8/1/2011

Tabata Pushups/Situps/Squats (that triplet in a row) x 4 or 5

then 4 or 5 rounds of
30 second plank
30 second handstand hold

Ty - 7/25/2011

12-9-6-3

front squat @135
burpee box jump - 24"

6:20

Ty - 7/23/2011

Shoulder problem - made this up

600 meter run
50 russian swings - 1.5 pood/55
600 meter run
50 KB walking lunges (25/leg)
600 meter run
50 games pushups
600 meter run

19:15

first 600 was 2:20. swings were unbroken. lunges were 5x10 w/ a couple breaths break. pushups were 10 then 5's etc. runs were tough after the lunges.

Ty - 7/21/2011

Front squats - 4x3 at 200#

shoulder still messed up. made up my own metcon

3 rounds of:
400 meter run
20 jump squats
30 situps
100 double unders

17:45

heat doesn't help. tougher than i thought. tripped up on the DUs quite a bit.