Slattery
3 Rounds:
13 HSPU or push ups
15 KBS (70,53)
27 Wall Ball (20,14)
47 Situps
Scale Accordingly
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Joseph Slattery was a member of the Natick FD. He is survived by is wife and 3 children. He served on engine 13, and he was on the force for 15 years. He died on January 27, and he was 47 years old.

19:45 Rxd



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Correction: day 10 and pull ups for Lynne were strict


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Lynne
5 Rounds:
Max Reps Bench (bodyweight)
Max Reps Pullups
Rest as needed between rounds.
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107

Day 11 programming.


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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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The Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders

27:13 not sure if a pr or not

Day 2 PC at 10 and TH at 5


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Reload. Day one BS and PP. I couldn't BS my 1 rm due to my weak back.


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Mu's for rehab.

5-4-3-2-1 reps of
Strict ring MU
Bar MU
No false grip MU
Kipping MU

28:49


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3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155,105)
20 Box Jumps (24,20)
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22:41 Rxd

Day 4 complete after blowing out my back a week ago. I need to post this stuff online.


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Max Reps in 2 minutes of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Burpees

225

Day 3 of programming complete


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15 – 10 – 5
MU
Squat Clean Thrusters (135,95)

13:36

Day two of my own programming. More on that later



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Linda

24:13

275
185
135


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Hot Night in Bangkok
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

Tabata Row
8 rounds of :20 sec on, :10 sec off for total meters

9:44 and Rxd. Not the fastest time at all but I cleaned 225 for the first time in over 2 years.

877 m on the row.


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