Cindy

16 rds strict pulls and push ups


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Ticking Time Bomb
50-40-30-20-10
Kettlebell Swing (53,35)
Double Unders
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10:48


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Bullseye
3 Rounds for time:
5 HSPU
10 C2B
15 Box Jump (30,24)
20 Burpee
25 Situps
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15:09 and I'm very sick. Almost puked a couple of times and I'm shaking from the chills. This may have been a bad idea. My right foot is almost completely numb from the box jumps. My vagina is also bleeding and I want Holly to give my balls back.

Location:Heinlein Rd,Evansville,United States

Strength(15 min)
Work up to a 1rm Bench Press
Record new PRs on the PR board
Main Squeeze
6 Rounds for Time:
6 Burpees
12 KBS (53,35)
18 Walking Lunges
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255 though I feel like I can get 275. More patience I guess

7:32 strict standards

Day 8 TH's at 10lbs and PC's scaled due to back pain.


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Team 10 k row 41:35

Day 6 ohs at 10 lb progression and Bench set at 225 d/t no spotter. I need to start programming for evenings.


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Straight Cash, Homie
AMRAP 15:
200m Run
12 Box Jumps (24/20, games standards)
12 C2B Pull ups

5 plus a run

Day 4 modified due to back injury. DL's an PJ's but the DL's stayed at 135 for the whole pyramid.


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The Chief
5 Rounds For Time:
AMRAP 3
3 Power Cleans (135, 95)
6 Push Ups
9 Squats
Rest 1 Minute

22 rds


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Lifting log

Date: 1/8/12 10 lb Progression → Latest Initial %change Reps: Pattern 1 7 6 5 4 3 2 1RM DAY Push Press 1 145 155 165 175 185 195 205 205 0.00% Back Squat 7 195 205 215 225 235 245 255 245 4.08% Power Clean 2 165 175 185 195 205 215 225 215 4.65% Thruster 8 135 145 155 165 175 185 195 195 0.00% Front Squat 3 195 205 215 225 235 245 255 255 0.00% Power Snatch 9 85 95 105 115 125 135 145 145 0.00% Push Jerk 4 125 135 145 155 165 175 185 185 0.00% Dead Lift 10 275 285 295 305 315 325 335 335 0.00% Squat Snatch 5 0 0 0 0 0 0 0.00% Press 11 0 0 0 0 0 0 0.00% Overhead Squat 6 145 155 165 175 185 195 205 205 0.00% Bench 12 195 205 215 225 235 245 255 255 0.00% 5 lb Progression→ 1RM Push Press 7 175 180 185 190 195 200 205 205 0.00% Back Squat 1 225 230 235 240 245 250 255 245 4.08% Power Clean 8 195 200 205 210 215 220 225 215 4.65% Thruster 2 165 170 175 180 185 190 195 195 0.00% Front Squat 9 225 230 235 240 245 250 255 255 0.00% Power Snatch 3 115 120 125 130 135 140 145 145 0.00% Push Jerk 10 155 160 165 170 175 180 185 185 0.00% Dead Lift 4 305 310 315 320 325 330 335 335 0.00% Squat Snatch 11 0 0 0 0 0 0 0.00% Press 5 0 0 0 0 0 0 0.00% Overhead Squat 12 175 180 185 190 195 200 205 205 0.00% Bench 6 225 230 235 240 245 250 255 255 0.00% My lifting log and additional training.

4x5 Heavy Bench Press
70/75/80/85% of 1rm, use a spotter, want them
all unbroken, make them work for it
15 min time cap ( work together)
Jerry*
1 mile Run
2K row
1 mile Run
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25:32 ice on roads but I put in a good effort. When your good foot numbs up like your drunk foot with nerve damage you run pretty good. 11 degrees

Day 3 halved the pyramid cause it felt like I was gonna pull my low back muscle again. Move on.


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