2-11-13

Morning
HSPU 2 max reps
Pull-Ups 2 max reps
Stretch

Afternoon/Evening
ME Lower: Rack Pull
Leg Curl 2 15 45 sec
Lunges 2 15 45 sec
GHD 2 15 45 sec 11lbs
WOD
Grip

2-8-13

DE Bench Press: 12x3, rest 45 sec

• Dumbell Shoulder Press: 5x6, rest 45 sec
• Weighted Tricep Dips: 5x10, rest 45 sec
• Shoulder Lateral Raise: 3x10, rest 45 sec
• Preacher Curls: 2x Max Reps, at 40lbs

WOD
Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes:
Row 1000 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups

2-7-13

Did some form training with Graham CrossFit.

• Need to work on getting the elbows to the ceiling in the clean.
• Still pulling too soon. Need to be patient.
• In the jerk my back foot needs to be closer.

2-6-13

ME Deadlift
Result: 285lbs
Notes: I actually got up 295...with strength to spare. I did not have a great grip on it so I didn't count it. After 285lb I lose the grip on the barbell. I tried the mixed grip, but that didn't work either. Going to get some chalk and see if that helps. My hand gets sweaty and bar slips outs.

Good Mornings: 3x10, rest 45 sec (95lbs)
One Leg Barbell squat: 3x5, rest 45 sec (60lb barbell)
GHD: 3xMax Reps, (11lb, 4lb, 0)
Results: 45, 16, 20
Notes: 1-29-13 Results for GHD = 35, 26, 16
Overall difference is +4

Rest 10min

WOD
3 Rounds For Total Reps

• 2min DU
• 2min Pistols
• 2min Box Jumps (24")

Results: 

Round 1=110, 20, 40

Round 2=74, 10, 38

Notes: Kind of lost track of my real results. Those are bit rounded. Struggled on the pistols in the second round. Improved my DU form a bit to conserve energy better. At the end of this my legs were shaking. 

Rest 5min

Rope Hand Climbs 4x15
Stretched hamstrings, shoulders, hip flexors

2-5-13

Worked two banquet shifts with only 5hrs of sleep. Did not work out.

2-4-13

ME Upper: Bench Press
Results: PR 220. Failed 225

Strict Pull-Ups: 5x6, rest 45sec

High Pulley Overhead Tricep Extension: 4x10, rest 45sec (20lbs)

Seated Barbell Front Shoulder Raises: 4x10, rest 45sec (20lbs)

Stand on bench bicep curls: 2xMax Reps, rest 45sec
Result: 20lbs = 25, 10lbs = 30

WOD
AMRAP for 10min:

• 10 Pull-ups
• 10 Wall Balls (15lbs)
• 20 DU

Results = 6 + 5 wall balls
Notes: For two rounds I had to run across from one side of the gym to the for pull-ups. Another time I had to wait a few seconds for to ask someone to use a pull-up. The unknown at LA Fitness. 

2-3-13

Rest Day

Read Westside Barbell Book of Methods. Also read this interesting article comparing powerlifting benefits to  olympic weightlifting

http://articles.elitefts.com/training-articles/a-debate-between-powerlifting-and-olympic-lifting-as-the-main-athletic-training-method/

2-1-13

DE: Box Squat, 12x2, rest 1min (135lbs)

Leg Curls: 110(6), 110(8), 140(8)

Leg Press: 360(5), 410(5), 450(5)

toes-to-bar: 100 in 6 sets (some sets of 10reps strict)

Ran out of time for WOD. Banquet served for 6hrs