Ok so I’m sorry for not posting in almost a week!!! Here’s what has went down since last Friday when I got my revenge on AMANDA!!
Saturday May 18, 2013
* REST DAY!! CONGRATS to Katie and Kyle Jones!! I was the DJ at their wedding and it was awesome! You guys ROCK!!
Sunday May 19, 2013
* Garage WOD over and the Jett’s House!
* 2 Rep Max Deadlift
–> 350# (I got 370# once and bailed on the second one. I feel like I need form work on this lift.)
* 500 Meter Run X 3 at 85%
–> 1:26
–> 1:24
–> 1:26
* 2 Full Rounds Of Tabata (Rotate between the following movements)
–> Superman / Hollow Body / Plank Holds (This was TERRIBLE!! Thanks Jett’s for letting me WOD!!)
Monday May 20, 2013
* High Block Power Snatch 10 Sets Of 3 Reps (10 X 3) / 40%-50% of MAX. Use 20in. boxes.
–> Sets 1 & 2 = 95#
–> Sets 3 – 10 = 105#
* WTD Box Jump (20in.) With Bar On Back. 3 Sets Of 8 Reps (3 X 8)
–> 45#
–> 55#
–> 65# (Need to go up more, this was my first time doing this)
* Air Dyne For 10 minutes at an easy pace.
Tuesday May 21, 2013
**CrossFit Instinct ThrowDown #4**
Acquire as many points as possible in 12 minutes.
15pts = Muscle Ups / Rope Climb
10pts = Triple Under / HSPU / Pistol / Hang Power Snatch
5pts = Front Squat (135#) / Push Press (135#) / Hang Power Clean (135#) / Hand Release Push-Ups / Box Jumps / Burpees
I did: 24 Muscle Ups / 13 HSPU / 12 Hand Power Snatch / 5 Hang Power Clean / 40 Hand Release Push-Ups / 60 Box Jumps
Total = 1,135 (NOT GOOD!! I have got to learn Pistols!!)
Wednesday May 22, 2013
* REST DAY *
Thursday May 23, 2013
* Speed Box Squats 10 Sets Of 2 Reps (10 X 2). 50% of MAX with 45 seconds rest.
–> I did 155# with chains for all 10 sets.
* Reverse Hyper 3 Sets Of 20 Reps (3 X 20)
–> 10# / 15# / 15#
* Single Leg Lunge With One Foot On Bench 3 Sets Of 10 Reps (3 X 10)
–> 10# dumbbell for all 3 sets
* Pistol Work
–> I worked on some pistols. I used a mat under my foot.