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Tuesday 110118

Press 1-1-1-1-1 (115-125-135(f)-130(f)-125)
Pushpress 3-3-3-3-3 (135-140-145-150-155)

Glute Ham Raises 10-10 (8-2/8-2)

Wednesday 110119

Stephen

30-25-20-15-10-5

GHD situps
Hip Extns
Knees to Elbow
Stiff legged DL @ 95lbs

Time 20:37

Thursday 110120

Swim 3x200m (1min rest btw intervals)

3 on/1off

Friday: Situp Cindy

20 min AMRAP

5 pullup
10 pushup
15 situp

Score: 20+5 pullup

Satuday: Pushpress 3rm

Pushpress 3-3-3-3-3 (135-145-155-165(1)-165(1))

Then from CF Football

5 sets

1 min Pushpress w 35lb Kbs
1 min Isometric hold in GHD (Back ext)
1 min rest

Score 115 Pushpress

Then later today

Swim

3x 100m
4x 50m

Injury Mod "DT"/Swim 10x50m

Tuesday

"DT" mod for knee injury

5 rounds for time

12x Single leg Deadlift @ 155lb
9x Hip Extn w/ 25lb plate
6x DB Press w/ 45lb DBs

Time 15:45

Wednesday

Swim 10x 50m

45 secs rest btw sets

HSPU/ L-Pull Ups

WOD

15 HSPU
1 L-sit pullup
13 HSPU
3 L-sit pullups
11 HSPU
5 L-sit pullups
9 HSPU
7 L-sit pullups
7 HSPU
9 L-sit pullups
5 HSPU
11 L-sit pullups
3 HSPU
13 L-sit pullups
1 HSPU
15 L-sit pullups

Time 31:23

Paleo Challenge started today!

Lately....

So my knee is pretty messed up, and this is what I have been doing lately

Monday - Lynda

5 rnds
BW Benchpress for max reps
Max kipping pullups

12/33, 12/25, 10/18, 9/14, 10/25

Tuesday - Off, bike ride/ day drinking

Wednesday -

Single leg deadlifts 5x5 (worked up to 175lbs)
L-sit practice btw sets

4 sets
25 butterfly situps
25 hip/back extn
1 min rest btw sets

2 sets of
Leg circles x 10 (clockwise/ counterclockwise)

Sadly, I don't think I'll be able to do Fran this weekend at the cert, leg just isn't going to be up to it and I definitely don't want to aggravate it and delay healing.