ROW/STRENGTH/OLIFT/WOD

3,300 M ROW

STRENGTH
WEEK 5 WENDLER 5-3-1 BACK SQUAT
240X5
275X5
310X5+ (I GOT 7)

CLEAN AND JERKS
8X1 WITH 200LBS - 8 FOR 8

CLEAN PULLS
4X3 - 255LBS

WOD
21-18-15-12-9-6-3 - OHS
3-6-9-12-15-18-21 - RING DIPS

MY TIME = 8:14

ROW/GHD

ACTIVE REST DAY
3 ROUNDS
6 MINUTE ROW
30 BACK EXTENSIONS
25 GHD SITUPS

"PAUL"

4000M ROW

WOD
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARD WALK - 185 LBS

MY TIME = 19:28

deadlift/hrpu/overboxjump-death by calorie=snatch/front squat

WOD

4 ROUNDS

6 DEADLIFTS (315)

10 OVER THE BOX JUMPS

26 HAND RELEASE PUSHUPS

MY TIME = 8:07

DEATH BY ROWER = 17 ROUNDS

FRONT SQUAT 5-3-1 CHART

SNATCH 8X1 - 150LBS - 80%

LONG ROW/MARY(WEIGHTED)

15 MIN ROW = IT WAS ABOUT 3600M I BELIEVE

WOD

"MARY" (W A 12LB WEIGHTED VEST)

5 HSPU - ON A PLATE (3' DEFECIT"

10 PISTOLS

15 PULLUPS

MY ROUND = 13+4

***LONG RUN/FRONT SQUATS/SNATCH/MID THIGH SNATCHES TOMORROW!

1st day back from regionals/blog to be consistent again

** so i competed in regionals which after last years sectional performance where i didnt finish 2 different wods and just got completely crushed my goal was 2011 regionals!  After being there and taking 15th i knew i was so close to the top 14 and advancing to day 3 and this was so upsetting.  Anyway my goal for next year is 2012 making it to California for the games.

- Things to work on
. strength
. rowing
. focus
. hard dieting

AM
25 min row = 5,800m (3rd day in a row over 5,000m)

PM
DEADLIFT 5-3-1 PROGRAM
135X7-185X5-225X5-270X5-310X5-350X5
SHOULDER PRESS 5-3-1
95X5-125X5-140X5-155X3(FAILED TO GET TO 5)
4X 250M ROW SPRINTS WITH 20 GHD SITUPS/BACK EXTENSIONS IN BETWEEN

WOD
AMRAP 20 MINUTES
5 - 225LB CLEAN
10 - C2B PULLUPS
15 BOX JUMPS - 30 INCHES
MY ROUNDS - 4+5

WOD- "HELEN ON STEROIDS"/STRENGTH

1200M RUN
63 KB SWINGS
36 PULLUPS
800 M RUN
42 KB SWINGS
24 PULLUPS
400 M RUN
21 KB SWINGS
12 PULLUPS

MY TIME = 17:32 - PR ON THIS BY JUST ABOUT 5 MINUTES FROM SOMETIME IN JUNE!!!

DIRECTLY AFTER
10X1 CLEAN AND JEKS WITH 185
--- THE WHOL MOVEMENT FELT EXTREMELY LIGHT AND VERY HAPPY WITH MY OLMPIC LIFTING PROGRESS.