30 oct 2012
Back squat
5x5
121.5-138-144-149.5(pr)
1st nov 2012
Front squat
5x5
94/116-121.5-127-129(2reps,f)
3 sets
20 kg per side walking lunges
10 step
20 double unders
3x10
Roll out
1st day of paleo
1030am-2 eggs and tuna
330pm-chicken avacado salad and 3 egg and tuna
25/10/2012
Box wod with Ujin
For time
20 ctb
20 box jump
20 ring dips ( i did jumping one half
Way)-.-
40 du
20 TTb
20 jumping squat
Time: 9 min 10 sec
Practice pistol 3 sets on each leg
Left 10-8-5
Right 6-4-3
How do you balance your pistols out ?
24/10/2012
Am easy wod with vanessa
7 pull up
7 box jump
7 push up
21 doubleUnder
7 kte
7 squat
2 du
Pm: 2 sets prowlers
315lbs (50 m)
1min 14 sec( upslope)
40 second (down)
: knees gave way
Back squat at work. Followed by practicing my dips.and handstand push up #crossfit#backsquat#exercise#fml#gym
13-22oct 2012
13 oct
10 sets teams of 3( Kyle and Jeff )
15 unbroken wall ball
Amrap
Kb swing
Double unders
:27:56 min / 375kbs/756 du
15 oct mon
Trainers wod at enduro
2muscle up( x2 smu)
21 double under
1 trusters ( max effort)100-115(f)-111.5
16 oct Tuesday
Box squat
50% x 2x12 (70 lbs)
4 rds
90 sec
5 mu
Amrap du
Rest 60 sec
(47/55/42/55) 199 double unders
17 oct @gym
Hang clean
70%x2x12
82.5x10
89x1
94x1
Clean pull (94lbs)
3x3
150 m sprint
23/23/24
19 oct Friday
Front squat
140-151(pr)-160(f)-156(f)x2
4 rds
5 hspu
10 pu
15 kbs
20 squat
Rx:11:32
20 oct Saturday
Coach-Moses-kannan
25 min
400 m run
Amrap
Row
Burpees
Wallball
: 1508 reps
22 oct Monday
Power clean
100lbs practice
10 min ladder
1kbs
1 burpees
…..
Rx 10 rds + 5 kbs
I gotta log down my score….
10/9/2012
Back squat at the box
3-3-3-3-3
120-130-140(pr)-130-130
Just checked that my 1rm max back squat Is 165.5 but that was in june.. Just show how ‘hard’ive been training.
I back squat more 1.5 body weight but when I see a flight of stairs, my knees collapses…
Weeks of not squating and today I could only managed 121lbs of 3 repetition. For 5 sets
Box squat form check
116lbs
5x5
Haha the power of technology, I just discovered I had instagram and also realize wtf it is, trust me even if you look like u just ran out from bed or like crap, the effect just do you justice.amazingTaken with Instagram
