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Archive for November, 2012

Tusday Workout

Friday, November 30th, 2012

Ride around Portola loop with one 10min 230W effort (10min PR was around 300W in 3/2010).

Wednesday Workout

Friday, November 30th, 2012

Str: Zurcher Squat (5-5-5-5-5-5) (45, 95, 115, 135, 155, 175)

Met: 7:00 AMRAP
Plate Burpees (do a burpee then basically do a box jump atop a 45lb plate)

88 Rx

Monday Workout

Friday, November 30th, 2012

Str: Hang Power Snatch (5-5-5-5-5-5), (45-55-65-75-85-85)

Met: 3 Rounds
Run 400
15 Ring dips
20 OH reverse lunge w 45lb bar

10:48 with purple band

Friday Workout

Tuesday, November 20th, 2012

30 rounds for time (or 30 min cutoff) of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep


Did 155 cleans for a while then switched to 135 when my back started hurting.

Did kipping HSPUs and those were fine, but my neck was jacked up the next day.

Wednesday Workout

Thursday, November 15th, 2012

Str: Pullups (3,3,3,3,1) (20lb PR)

Met: 3Rnd
Run 400m
25 Power Snatch @ 75lb

11:31 (did 45lb dumbell instead)

shoulder was not feeling the barbell snatch, so did dumbbell

Monday workout

Tuesday, November 13th, 2012

Str: front squat (5,5,5,5,5) (165×5)

Met: 21-15-9
KB Swing 32kg

9:16 Rx

Friday workout: Jackie

Monday, November 12th, 2012

Str: Clean (5,5,5,5,5) (75,95,115,135,145)

Met: Jackie

1km row
50 Thrusters 45lb
30 pullups

9:33 Rx

51sec improvement on my PR from March.


Thursday, November 8th, 2012

Str: Weighted Pullups

Met: 4 rounds
10 OHS 95lb
12 Hang Power Clean
14 lateral bar hops

10:03 @ 75lb


Wednesday, November 7th, 2012


15 250lb DL
25 30" box jump
50 Pullups
100 Wall Balls (20lb, 10ft)
200 Double Unders
400m run with 45lb plate

32:05 Rx

This one hurt.  Wall balls took over 15 minutes. Started wall balls at the 10:00 mark. Left the gym around 28:30 for the run.