2011.3.8 - 48

-OHS- 45x5, 95x5, 135x3, 165x3, 185x4 *PR, 185x6 *PR
-Snatch + Hang Power Snatch Complex- 45x3, 2x1 @95, 115x1, 135x1, 145x1
-Snatch- 155x1, 170(f)x2
-Freestanding HSPU practice- hit a couple singles
-HSPU- 3x15 (rest 3:00/set)

rest 5min.

-3x Front Squat @205 + 12x Burpee, x3 sets (rest 3:00/set)
1- 40sec.
2- 38sec.
3- 36sec.

Rest ~4hrs.

-Row- 30sec. @90% + 30sec. @50%, x15 sets (continuous)
Total meters - 3,799
Avg. Watts - 210.6
Avg. 500m - 158.5
Cals - 256

2011.3.7 - 49

-Bench Press- 45x10, 135x5, 165x3, 185x3, 205x3, 225x5 *PR
-"Courage Games" WOD #2-
10x KBS @53#
40x Squat
20x KBS
30x Pushup (hand release)
30x KBS
20x Burpee

Time - 4:20

Rest 2.5hrs.

-Max Pushup in 2:00- 55
rest 5:00
-Max Situp in 2:00- 77 *PR

2011.3.5 - 51

-20min. Swim

Rest 5hrs.

-Ring HSPU- 5, 5, 3, 3 (rest 3:00/set)
-Ring Pushup- 25, 18, 15, 15 (rest 3:00/set)
-Ring Dip- 8, 8, 6, 5 (rest 3:00/set)
-Situp- 3x30 (rest 60sec./set)

2011.3.4 - 52

-2mi. Run- 15:03
-FlutterKick- 35sec. on, 25sec. off, x3 sets

Rest 6hrs.

-Hang Power Clean- 45x5, 95x5, 135x3, 165x1, 185x1, 205x1, 225x1 *PR, 235x1 *PR, 245x1 *PR (rest 3:00/set)
-Power Clean + Thruster- 135x1, 165x1, 185x1, 205x1, 215(f)x (rest 3:00/set)
-Clean Pull- 3x3 @255 (rest 2:00/set)
-Spade Pushup (indexes & thumbs touching)- 5x20 (throughout the day)

2011.3.3 - 53

-Deadlift- 45x5, 135x5, 225x5, 10x2 @315 (rest 30sec./set) (last 2 sets add 20#, set 9 @335, set 10 @355)
-DB Row- 1x25 @80# DB (each side)
-Deadhang Chinup- 8, 8, 8 (rest 3:00/set)
-Row Sprint- 30sec., x 5 sets (rest 3:00/set)
1- 175m
2- 175m
3- 175m
4- 172/173m (forgot)
5- 176m

2011.3.1 - 55

-Bench Press- 45x12, 135x5, 10x2 @165 (rest 30sec./set) (last 2 sets, add 20# each time. So set 9 is @185, set 10 @205)
-Dips- 1x15 w/ 30# Body Armor
-3 rds. for time of:
15x OHS @95#
15x Burpee
Time - 5:59
-The Rower (bodyweight movement)- 30sec. on, 30sec. off, x3 sets
-Situp (max reps in 2:00)- 63 *PR (hands interlaced behind head)