overhead.

Sunday, March 4, 2012

warm up:

250m row

pvc passthroughs

pvc overhead squats

lat ball roll out

strength:

overhead squats

45x5x5, 65x5, 75x5, 85x3, 95x1, 105x1x1

burgerner

March 1, 2012

warm up

10 goblet squat

10 push up

10 pass throughs

10 pvc overhead squat

burgerner's warm up

10 shrugs

10 high elbows (scarecrow)

10 snatch balance

10 snatch & squat

10 full snatch

overhead squat x3

45#, 65#, 75#

skill: snatch work

cleans & high pulls

snatch

45x7

75x7

attempts @ 100# (almost got it!)

shoulders. shoulders. shoulders.

Tuesday, November 8, 2011

warm up: 3 rounds

250m row

10 push ups

10 goblet squats

10 sit ups

strength:

overhead squats x5 (to 5+)

warm up 15x10, 30x10

working sets 45x5, 55x5, 65x5, 75x10

wod: amrap 20 minutes

15 ohs @ 30#

10 v ups

5 ring rows (knees bent)

10 rounds + 5 ohs

post workout/on the train noms + coffee

currently making chicken curry! nomnomnom

(i keep forgetting i have to eat a lot of food now that i'm training again.)