12/15/2011

I. 1500m Row

II. Push Press
3 x empty bar
3 x 50% (65#)
3 x 75% (85#)
3 x 85 - 90% (100#)

3-3-3-1-1-1 (110#)

III. Partner Ladder 10 - 1
Push ups
Weighted Sit ups

12/13/2011

I. 1500m Row

II. Hang Clean
3 x empty bar
3 x 50% (65#)
3 x 75% (75#)
3 x 85 - 90% (85#)

3-3-3-1-1-1 (90#)

III. EMOTM
1 Pull up, 2 pull ups, 3 pull ups ...

12/11/2011

I. 1500m Row

II. Push Press
5 x empty bar
5 x 50%
5 x 75%
5 x 85 - 90%
5-5-5-3-3-3 (110#)

III. 3 Rounds
5 Push Press (85#)
20 V-ups

12/04/2011

I. 500m Row
30:15 x 10
Plank Holds
Sit ups

II. Shoulder Press 5 x 3
75#/80#/85#

III. Skill Work
Muscle up progression

12/02/2011

I. 8 min Spin/20 PVC Rollouts

II. 5 x
5 Pull ups
10 Ring Rows
5 Ring Push ups
10 KB Sit ups

Well, with my hamstring being jacked it looks like my upper body will be getting some work.  Trying to find enough variety is a struggle. 

III. Stretch

12/1/2011

I. 8 min. Spin

II. Ladders
10 - 1 Ring Push ups
10 - 1 KB Sit ups
10 - 1 Shoulder Press (55#)
10 - 1 KB Sit ups
10 - 1 Shoulder Press (65#)

III. Light Stretching - Hamstring is getting better but still very sore.  Sitting is the hardest and not being able to Crossfit.