Monthly Archives: October 2015

October 30, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) *If Monday’s lifts were easy, go up 2-5 pounds. If they were heavy, stay with weights … Continue reading

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October 28, 2015

Metcon 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) Wall Ball Pull ups Rest 5 min 7 min AMRAP: Ascending Ladder (1-2-3-4-5-6….) OH Squats GHD Sit ups

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October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

Posted in Back Squat, Bench Press, Clean (Squat Clean), Deadlifts, Pull Ups, Shoulder Press, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 23, 2015

Metcon Fight Gone Bad 3 Rounds for reps; 1 minute at each station… Wall ball shots (20/14) SDHP (75/55#) Box Jumps Push Press (75/55#) Row Rest

Posted in Box Jumps, Push Press, Row, Sumo Deadlift High Pulls, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

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October 19, 2015

Strength Find new 1 Rep Max Bench Press Shoulder Press MetCon 10 minute AMRAP: 10 Power Cleans (155/105 lbs) 10 Burpees over the Bar 10 Chest to Bar Pull ups

Posted in Bench Press, Burpees over the Bar, Chest to Bar Pull ups, Power Clean, Shoulder Press, WODs | Tagged , , , , , , , , , , | Leave a comment

Making Full Recovery After Surgery

In a few days it will be five full months since my Breast Lift and Augmentation Surgery. I feel GREAT! I’ve gained 3.5 pounds of muscle since my last body fat test in May just before surgery. The hydro test … Continue reading

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October 16, 2015

Strength Back Squat 3x (8 @ 70%) Deadlift 3x (8 @ 70%) Shoulder Press 3x (8 @ 70%) Bench Press 3x (8 @ 70%) Metcon Four rounds for time: 10 Toes to Bar 15 Box Jumps 20 Wall Ball

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October 14, 2015

Metcon Five sets for Max reps/calories of: 60 seconds Rowing 60 seconds Dumbbell Man-Makers 60 seconds Thrusters (75/55 lbs) 60 seconds Rest

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