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Old 10-12-2009, 05:34 PM   #211
Matt Cricchio
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7X3 Back Squats #265

Not bad. Add #10 next time.

4X40m Backwards sled drags #125

Didn't run this time, just kept an even pace. It burned more than usual.

5X 15' rope climbs

I think these are getting harder as I go on.

Supersets:
3X10 standing ab wheel roll outs
3X10 reverse hyper extensions #10 medicine ball


Next time use a dumbell, or band, dummy.
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Old 10-13-2009, 07:15 PM   #212
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50m, 100m, 200m, 300m sprints. Walk same distance for recovery

This is the usual. Put out for all but 300m when someone was pacing off of me for practice.

3X5 Tire Flip #210


I'll just call this the pussy tire. I didn't want to flip the #380 because I didn't want to not be able to finish and have to ask a big boy to pick it up for me, but, after seeing a girl flip the pussy tire like it was a pool toy, I have decided to get #380 or die trying.

4X20m hand over hand sled pull #125


My left shoulder, as usual, hurt. Otherwise this is a good evolution.

3X10 weighted decline sit ups #21 sandbag behind the head
3X10 GHD back extensions
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Old 10-18-2009, 09:00 AM   #213
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Unexpected speed up of departure for some work related business. I've been running around trying to get my gear in order. I've also been ill, which has precluded me from training in an organized fashion.

I'll be back in the middle of November. I will continue the current program pretty close to where I left off. It's a good program.

Let's recap some goals:

#175 Power Clean (#165X1)

#200 Press (#180X1)

#300 Back Squat (#315X1)

#400 Dead Lift (#385X1)

Strict Muscle-Up (Trying to get to 20 dead hangs first. I am at 14)

6 minute mile (I'm at 6:49)

Free Standing Hand Stand Push-Up (20+ with someone holding onto my feet)

24 inch or greater Vertical Jump (Untested)
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Old 10-18-2010, 05:22 PM   #214
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BW: ?

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #30
3X agility ladder
3X stretch band shoulder mobility drills




Deadlift MEX5 #315


#135X5, ##225X5, #315X5

Press 5X3 #110


#45X4, #95X5, #110X5X3

Bench Press 3X6 #160

#45X10, #135X5, #160X3X6

Good Morning Darlings 5X8 #145

#45X10,#145X5X8
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Old 10-20-2010, 05:33 PM   #215
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19 OCT 10

BW: 195

Warm-Up:

3 Min Row
3 X 2 Pull-Ups
3 X 5 Push-Ups
3 X 10 Dowel Shoulder Dislocates

AMRAP 5
5 Pull-Ups
10 Push-Ups


6 rounds+5+3

3X40m Prowler #90, alternate high/low bars

Carnage

1X40m Prowler #180, high bars

Brutality

Mob WOD

http://mobilitywod.blogspot.com/2010...-shoulder.html

20 OCT 10

BW:195

Warm Up

3 Min Row
3 X 5 Depth Jump
3 X Agility Ladder

Back Squat 7X3 #240

#45X10, #135X8, #185X5, #225X3, #240X7X3

Pendlay Rows 3X8 #155

#45X10, #135X5, #155X3X8

30-20-10 Back Extensions, Sit-Ups

5:22. All on the GHD
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Old 10-20-2010, 05:51 PM   #216
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damn i was wondering where you ran off too. Are you still in the military?
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Old 10-21-2010, 08:24 PM   #217
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Quote:
Originally Posted by Kevin Perry View Post
damn i was wondering where you ran off too. Are you still in the military?
Yeah, buddy.

BW: 194

Mob WOD

http://mobilitywod.blogspot.com/2010...eat-downs.html
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Old 10-22-2010, 12:51 PM   #218
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BW: 194

Warm Up


3 Min Row
3X Band Shoulder Mobility
3X10 Wall Slides

Press MEX5 #150

#45X10, #95X5, #135X5, #140X5, #145X5, #150X5


7X3 Dips #17

BWX10, #17X7X3


Shoulder #100 Stone X20

Slaughter
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Old 10-23-2010, 04:17 AM   #219
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BW:196

Warm Up


None.

3X800m run

4:02, 3:59, 4:01
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Old 10-25-2010, 04:46 PM   #220
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BW: 197

Warm Up

3 Minute Row
3X5 seated box jumps, 24'
3X5 balls slams, #20
3X10 wall slides


Back Squat 5X5 #225

#45X10, #135X5, #185X3, #225X5X5


Romanian Deadlift 3X10 #185

#185X3X10


Tabata Pull-Ups

7,3,3,3,2,3,3,3
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