remainder feb 2014

Thurs Feb 20

'rest'- didn't get home from the OR till 03:00 fri am

30min squat day 25

Fri Feb 21

for time: 2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2

OHS 185lbs

MU

~23:37

+ (10min rest)

for time:

20/ 10/ 5

pCJ 135lbs

bar facing burpees

~ 5:43

+

A1- Arnold press, fg 31x1- 35lbs x10, 3 sets, 60s

A2- pollequin lateral raises, 10lbs x10, 3 sets, 3min rest

+

30min squat day 26

-felt weak and like moving through molasses in January today...

Sat Feb 22

part 1

5 sets, on 6min

10 ub DL 315 (felt stronger today)

10 bj 30" (better with rebound, 40-44s)

30s bike (14 Cals ea)

+

25min EZ bike cool down 

~9mi, 230 Cals

part 2

A1- db fg bp @22x1- 100lb x8/ 7/ 6, 10s

A2- 1.25 French press 65lb x8, x3, 3min

B1- ngbp fg 195lb x8/ 5/ ,10s

B2- 1.25 dips x8 x3 sets, 3min

C- Scott curl- 75lb, x3, 60s- 12/ 12/ 8

+

mob- mostly upper body- shoulders/lats

30min squat day 27

Sun Feb 23

20min row

30s 85%

30s 50%

~5326m, 18:47 5km, 1:52.7 avg

+

A- squat twists x10ea- 45/ 135/ 185lbs

B- 5 sets on 3min

1- 3 squat- 275(2)/ 285(2)/ 295lbs

2- 10 strict toes to bar

C- oh lunges- 135lb(3 ea), 5 sets, 60s

D- 5ea flag holds/reps (best 4R/ 1L)

+

mob

30min squat day 28

Mon Feb 24

A- snatch balance- 135(3)/155(2)/185(1)

B- sc- 205(5)/ 215(5)/ 220(5), 2min

C- ghd raises- 15 x3, 2min

+

3 RFT

30 goblet squat 1.5pd

15 power snatch 105lbs

~7:47

+

30min squat day 29

Tues Feb 25

for time

30 t2b

2/4/6/8/10/8/6/4/2- strict pull-up/hspu

30 burpees

~9:46

+

4 RFT

400m run

50 squats

~11:48

+

A- Arnold press, fg @31x1- 37.5lbs ea x 12/ 12/ 10, 3min rest

B- pollequin raises- 10(12)/ 10(12)/ 12.5(12), 2min rest

+

30min squat day 30

Wed Feb 26

20min ez row

~5230m, 1:54.7 avg, 19:07 5km

-13-27 spm, avg 19-21

Thurs Feb 27

rest

Fri Feb 28

3min squat hold 135lb

+

A- FS 30x1- 225lb(2) x3, 2min

B- pp- 185(2)/ 205(2)/ 225(2) (felt heavy!)

C- ps EMOM x8- 135/ 145/ 155(2)/ 165(2)/ 175lb(2)

D- pendlay row x9- 185/ 195/ 205lb (felt solid here)...

+

3 RFT

1km bike

12 burpee box jump overs 20"

~6:53

+

30min bike

- get off q 3min and do 15 sit-ups

~ 316 Cal, 81 rpm, lvl 16, 212 W, 10mi

~gm2