Leslie Poole

[Leslie Poole]

BASIC TESTING

WORK
DONE: Kettlebell swings: 10
DONE: Wall Ball: 25
DONE: 800 meter run: 4:20 minutes
pending:2000 meter row: W- 9:50, M- 8:10

HIPS
DONE: Squats: 50 air squats
DONE: Deadlift: 3/4 BW
pending: Vertical Jump: 10 inches

PUSH
pending: Pushups: 10
DONE: Military Press: 1/4 BW
pending: Dips: 3

PULL
DONE: Static hang: 30 seconds
DONE: High pull: 1/2 BW
DONE: Pullups: 3

CORE
DONE: Sit ups: 30
pending: Knees to chest: 10 sitting
pending: L-sit: 10 seconds

SPEED
DONE: 400 meter run: 2:04 minutes
pending: 500 meter row: W- 2:20, M- 1:55
DONE: Medicine ball cleans (14#): 10

WORK CHALLENGE
pending: Christine: max 15 minutes, complete 3 rounds for time-- 500m row, 12 deadlifts, 21 box jumps
DONE: 1 mile run: 9:00 minutes (my time = 8:47)

[Leslie Poole]

For time:
3 rounds of 30 SDHP (45#) and 20 ring dips (mrd)
then
3 rounds 40 push ups (knees) and 20 pull ups (jump)
then
3 rounds of 30 shoulder press (45#) and 3 rope climbs (sub rope ladder)

37:44. Really burned the shoulders and grip. Fun though!

[Leslie Poole]

Yesterday was an agility course, lots of fun.

Today: 7 sets of 3 snatches
55/60/65/75/85/95/105 fail/100 fail/95x3

Love doing the O lifts. Haven't done snatches in 14 years (then 13 years old). I was hoping to get a 95# 1RM next week, so I was pretty excited to do this today. Now I'll be shooting for 110 lbs next week.

[Leslie Poole]

Con't Basic Testing:

2k Row: 8:30. That qualifies for Advanced. Can't do a dang L-sit, but at least I can row!

Still Pending: 10 second L-sit, 10 push ups on parallel bars, 3 dips, 10 knees to chest, sub 15 minute Christine (has to be last).

Shoulder issues have returned. After next week, I'll likely be taking it easy, so completion of the Basic Quals may be a ways off.

[Leslie Poole]

PRE: squats, stretching, dead lifts with increasing load, dip ROW work, hand stands, kb swings
WOD: Dializabeth: 21-15-9: Deadlifts (175 rx'd) and ring dops (sub mrd) = 9:00.
POST: clean up weights, stretch. Need to work on my hammy flexibility.

Excited to 1RM snatches this week. Hoping for 110 with good form. Weak form would mean a failed lift, anyway. My OHS is the biggest limiting factor, right now. Shoulder hurts again. Going to really rest it after the 1RM snatch. Might go for a month with no arm work. We'll see if I need the whole month.