95 lb Thrusters, pull-ups

Warm up
5 pull ups slow and hang long and deep at bottom
2 deep slow dips hang at bottom
10 GHDS
Good wall stretch, shoulder on ball and back on roller.

Four rounds for time of:

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Rounds
1 - 1:29
2 - 2:24
3 - 4:13
4 - 4:10
Total time = 12:18

Man I am loosing it.  No fire and man this hurt.  Fight Gone Bad is Saturday and I don't even want to do it just because I have no motivation and I have already missed so many days.  Not sure what I am going to do.  I felt good the first round I did not even feel like I pushed but I fell off the wagon quick.

DIRTY DOZEN 9/20/11

For time:
25 Walking lunge steps - 31.84
20 Pull-ups - 29.31
50 Box jumps, 20 inch box -
20 Double-unders - 1:52
25 Ring dips - 1:42
20 Knees to elbows - 1:36
30 Kettlebell swings, 2 pood - 2:13
30 Sit-ups - 1:20
20 Hang squat cleans, 35 pound dumbbells - 2:39
25 Back extensions - 34.72
30 Wall ball shots, 20 pound ball - 1:52.33
3 Rope climb ascents - 2:24

Total time = 17:18.13

Thrusters 9/15/11

Thruster 3-3-3-3-3-3-3


5 x 135 warm up
3 - 135
3 - 145
3 - 155
3 - 165
3 - 175 Felt at pull down middle of my back
5 x 135 Cool down

Wall ball, Rope climb

Complete as many rounds as possible in 10 minutes of: 9 Rounds

15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Rounds
1 - 48.22
2 - 58.92
3 - 1:00.96
4 - 1:06.02
5 - 1:12.0
6 - 1:09.19
7 - 1:06.39
8 - 1:15.66
9 - 1:09.98
Total Time = 9:47.34


Forgot to tape my leg and tore the crap out of it.  Had to change the way I decended the rope and still tore it up.  I finished 9 rounds with I think 25 seconds to spare.  I just panzied out on this one.  I could have hit 10 rounds if I had taped, been motivated and pushed at the end.  Kind of frustrated with today.  At least I was in there.  Thanks again Daniel for getting me in this morning.

pull-ups, squats

5 Rounds
20 Pull-Ups
20 Body Squats

Rounds
1 - 2 - 3 - 4 - 5 - Total Time =

I have missed I think 5 days or so.  I can't believe this is already happening.  Not good.  I need to really get it together and get these in each day.  Hopefully I can get back into things.  Just threw this one together today to get upper and lower body some work.  First and second round were ok and then I just started to fall appart.  I have been sick as a dog this week and my back still is not right from hurting it last week picking up the T-Posts.  I was thinking yesterday that a year ago I had a pretty solid pr in Fight Gone Bad.  I know I am in better shape now but it still frustrates me to miss days.  Daniel has been trying to get me back in the weight room we have just been to busy.  Thanks for the peer pressure brother you helped me get this one in tonight .

8 KB Swings, 20 Burpees

Five rounds of:
3 Cleans
20 Burpees
Rounds
1 - 48.99
2 - 58.68
3 - 1:24.83
4 - 2:10.94
5 - 2:33.50
Total time = 7:56.94

Burpees killed me as usual.  My back is still hurting from Thursday morning putting the T-posts in my trailer.  Good thing Daniel talked me out of doing the Cleans.