Heavy Back Squats!

November 22, 2010

Work Out: Low Bar Back Squat 7-7-7-7-7

125-145-165-175-185 (PR)

BAM! Very happy about this! :)

– Rest –

For 10 Rounds / Every 30 Seconds:

4 Pushups immediately into
25 yard Dash
5 yard lateral shuffle
25 yard dash back

Rest the remainder of the 30 seconds.


November 21, 2010

I came up with a couple of WODs that I wanted to test…

Work Out 1: AMRAP 9 minutes

9 Thrusters (45lbs)
1 Rope Climb

3 Rds + 9 Thrusters

*Failed 3/4ths the way up on my 4th rope climb
*Arms were fried at 7:30.

Work Out 2: Using a sandbag complete

40 Deadlifts
Run 400m
40 Cleans
Run 400m
40 Front Squats


*Really liked this one. It was a dead out sprint and my legs were fried by the time I got the front squats. I also ran to the gym so this can be done in sub 10mins.

Push Press

November 19, 2010

Work Out: 5 x 3 Push Press

75-85-95-105-115 (1)
– Rest –

21 – 15 – 9
Squat Cleans (95lbs)
Hand Release Pushups

9:30ish. It’s been awhile since I have done squat cleans. I was alittle rusty.

Bench and Tabata Sprints

November 18, 2010

Work Out: 5 x 5 Bench Press

65-85-95-100-105 (4)

– Rest –

Tabata Sprints

3 WODS in 1 Hour?!

November 16, 2010

Work Out: Press: 4 x 7



AMRAP 6 Minutes
Dumbbell Complex (30lbs)

7 Deadlifts
5 Front Squats
3 Push Press

No dropping dumbbells except after a complete round.

8 Rounds and 7 DLs

–Rest 3 minutes–

4 Rounds

12 walking dumbbell lunges (30lbs)
Full length sprint

Sexy Metcon

November 14, 2010

Work Out: Partner Metcon

4 Rounds of Alternating Couplets
Short Lap with Sandbag/25 Push Press
30 Sandbag Cleans/100 ft of Overhead Lunges with 25lb plate

Team Shuster Squared (My sister is in town). Roughly 25 mins.

Heavy Squats.

November 13, 2010

Work Out: Back Squat 5-5-5-5-5


I haven’t lifted heavy in a long time. I have to work my way back up. My 5RM PR is 190.

It’s Go Time Baby…

November 11, 2010

It’s time to get back into the swing of things. I’m excited and motivated. Thank you BWI hopper challenge! Plus, there are things to work towards. I am in two weddings, a trip to California is planned, sectionals, and a highschool reunion. Let the games begin! :)

Snatches and Push Ups.

October 15, 2010

Work Out: 3 Rounds

3 minute rounds

5 Power Snatch (95/65)
5 Hand Release Push Ups

3 minutes rest between rounds

12+2 Rounds Rx’d

Running and Pull Ups

October 13, 2010

Work Out: 3 Rounds

Run 400m
20 Pull Ups

10:36 Rx’d

I am not very good at high rep pull up workouts. My kip was awful. Started to feel pain in my lower back. I was hyper-extending it and bringing my legs too far behind my body. I usually do this when I get tired. Something else to work on….


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