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.

21122010

Warmup

500m row
Burgener warmup x 2


Power Snatch 1x4 @ 75% (110)
Power Clean and Jerk 1x4 @ 75% (160)
Overhead Squat 1x4 New 1rm 185lb! 10lb pr


PM

Row/DU ladder

1 min max cal row + 5 double unders (increases by 5 each round)

27/5, 24/10, 24/15, 24/20, 23/25, 24/30, 23/35, 24/40, 23/45 (failx3), 24/50

20122010

AM

Warmup

750m row
10x false grip ring rows
10x situps

10min Deadhang muscle up attempts

4 rounds

3 Ring pullups
6 Ring dips
3 Negative Muscle ups

For 5 min

30 sec back bridge
30 sec German Hang

PM

Snatch 1x4 @ 75% (110)
Snatch Pulls 3x3 @ 95% (140)
Snatch Deadlift 3x3 @ 110% (160)
Front Squat 3x3 @ 75% (162) + 3 box jumps

Metcon

12 min AMRAP

5x 275lb Deadlift
10x HSPU
250m row

4 rnds + 1 deadlift

Sparrows (Half) Dozen

6 rounds

12x deadlift bw (170)
12x pullup
12x pushup
12x ball slam

time 12:29

Snatch practice from the blocks

E Cal

Warmup

750 m row
10x pullup
Hollow rock practice

Weighted pullups @ 30lbs

6, 5, 5, 5

E Cal

1 min on/1 min off
max meters rowed
goal - 3000m

result - 2980m

4 penalty burpees + 10 extra

3rnds
1 min bridge practice
10 Toes to Bar