The workings of a bipolar mind.

Hang power clean 1-1-1-1-1-1-1 reps

45lbs - 65 - 75 - 85 -95 - 95 - 95

I must have tried about 20 times to get 100 but I just couldn’t get under the bar. I was so frustrated. My right forearm is so sore and I’ve got bruises going down the front of my thighs.

NANCY

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (used 45lbs)

Time: 20:55

This was my first time doing overhead squats. I knew if any of the workouts were going to **** up my back the overheads would do it. Did it with just the bar, wasn’t flexible enough to go past parallel without feeling it in my low back so I eased up. My back doesn’t hurt so that’s good. The runs were murder though, it’s over a hundred degrees today.

30 yard shuttle run.  Run 5 yards touch ground with hand, run back then run 10 yards touch and back again.

3R 3L Kettle bell snatch  #15
5 pull-ups
5 Clap chest push ups
5 box jumps “20

5 rounds

Time: 1:25; 1:19; 1:11; 1:13; 1:06

I seriously thought I was going to throw up after this one. I took a while for me to catch my breath but after class I worked on kipping pull-ups. My coach says I’m the first person to learn them after the first instructions. Almost forgot, I can do clap push ups. I was surprised but I did them.

Thruster 1-1-1-1-1-1-1 reps (85lbs)

3 Sets (10; 8; 6):

Bulgarian split squats

Single leg bridges w/25lb

Sadly, my back decided today that it had had enough.

Four rounds for time of:
Run 400 meters
50 Squats

Time:18:56

First round went ok, second round my lower back was starting to get a little tight. Third round….I should have stopped right there, was really tight but I pushed through it. Fourth round, I could barely run or stand up straight my back was so tight so I walked most of it. I was almost there so I finished off the squats but could barely stand after. Went inside and just layed on the ground and cried. After about 10 minutes if felt better and I stretched. I can walk ok but it feels really tight and is pulling on the left side…..just like when I hurt it last year. Tomorrow is a rest day. I think I could have gotten around 16 minutes if my back hadn’t quit.

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (4 pullups; 4 bar dips instead)
4 Handstand Push-ups (decline)
8 2-Pood Kettlebell swings (done with 35lbs)

12 Rounds; not too shabby but needs to be better….with more weight!
Beat Suzie by one round but she used 53#….must beat Suzie.

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat (used 85lbs)
GHD Sit-up

Time: 20:09

Practiced a little with the hold and I think I’ve finally got it. Didn’t hurt when I used just the bar, although I almost choked myself.

I’m not even going to post the warm up which includes jump ropes, box jumps, walking lunges, situps, pushups and some other things I can’t remember…..

I won’t lie, I checked the other girls time and most of them did lighter weight but was faster by about 5 minutes. All except Suzie. I’m going to beat her. She did 95lbs in about 15 minutes. My goal right now is to be faster and stronger than Suzie.

Sunday 090705

Shoulder press 1-1-1-1-1 reps (75lbs)

Push press 3-3-3-3-3 reps (85lbs)

Push Jerk 5-5-5-5-5 reps (85lbs)

The push jerks were hard on my already sore wrists so the heaviest I went was 85lbs but some of the sets were done with just the bar. Working on my form and getting the flow of this move. I’m sure I did more than the 5 sets, at least my wrists feel like it.

Complete three rounds for time of:
95 pound Squat clean, 30 reps (done w/ 65lbs)
30 Pull-ups (jump)
Run 800 meters

Time: 47:13

I wasn’t sure how I was going to get through this one since my upper body was still so sore but after the warm up I felt much better. I’ve finally got the flow of the clean down and kept pretty good form. I could only do about 3 or 4 before I had to rest. I didn’t want to risk my back with bad form on these. Especially since I finally have it. I really love these workouts…..but I’m grateful for another rest day tomorrow!