6-30-09

AKC Fitness Protocol LVL 12: 1 round @ 16 kg
Jerk: 20 RPM
Snatch: 20 RPM
C&J: 12 RPM

Windmill: 3x5 @ 16 kg
Chins: 30 reps @ bw
Pushups: 30 reps @ bw

6-26-09

Jerk: 2x16 kg; 25(25%), 30(30%), 25(25%), 30(30%), 10(10%); 120 reps (120) 1 min rest/set
FS: 2x25 reps @ 16 kg
Pushup: 3x7 w/ 45 lbs pack
Knees to Elbow: 3x5

6-24-09

Press: 4x7 @ 32 kg
Row: 4x7 @ 32 kg
Zercher: 5x5 @ 145 lbs
Chin: 3x5 @ 45 lbs

6-22-09

Happy B-day!

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 18 RPM
Snatch: 18 RPM
LC: 12 RPM

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 12 RPM
Snatch: 15 RPM
LC: 10 RPM

Daily Dozen

6-19-09

Jerk: 2x16 kg; 20(20%), 25(25%), 25(25%), 20(20%), 10(15%); 100 reps(100%) 1 w/ 1 min rest/set
FS: 2x20 reps @ 16 kg
Pushup: 3x6 w/ 45 lbs weighted pack
Jerk: 20 reps; 10R/10L; 24 kg w/ the 32kg in the rack.

6-17-09

Press: 4x6 @ 32 kg
Row: 4x6 @ 32 kg
Zercher: 5x4 @ 145 lbs
Chin: 3x4 @ 45 lbs

6-15-09+

AKC Fitness Level 12: 1 round @ 16 kg
Jerk: 15 RPM
Snatch: 17 RPM
LC: 10 RPM

Chins: 2x12
Snatch: 3x5 @ 32 kg

6-14-09

IGX Challenge #4
BW/Sandbag : 175/90 lbs
Sandbag Cleans: 157
Sandbag Squats: 109

6-10-09

Zercher: 5x3 @ 145 lbs (weak, but getting back into the movement)
Press: 4x5 @ 32 kg
Row: 4x5 @ 32 kg
Chin: 3x3 @ 45 lbs

6-9-09

So today is: Fitness Lvl 11

OAJ: 18 rpm

OAS: 16 rpm

OAC&J: 12 rpm

Cool down:Swings: 50 reps @ 24 kg

Chins: 20 reps

6-6-09

press: 14R/12L @ 32 kg
row: 12R/11L @ 32 kg

6/3/09

Ride: 6 mile commute @ 54/11; this felt harder than it should have
Press: 3x5 @ 32 kg
Row: 3x5 @ 32 kg
Single leg DL: 3x3 @ 32 kg
Windmill: 3x5 @ 16 kg
Throwing: 1 hour; distance and height @ 16 kg

LC: 5x10 rep; 2x16 kgj 1 min rest/set
Chin: 3x5
FSquat: 2x15 @ 2x16 kg