Thursday January 6, 2011

Frieh 5.30 am


3 minute row
2 minute run
1 minute deadhang w/ 1 K2E/15 seconds
1 min row...still sore

Then: 10 DB shoulder press per combination 15 #
Right Arm/Left LegRight Arm/Right LegLeft Arm/Left LegLeft Arm/Right Leg

Then: 2 rounds 15kg
10 around the world
10 other way
10 right arm KB swing
10 left arm KB swing
10 halo10 other way
10 goblet squat

Then: 10# slam ball
5 right arm/right leg throw
5 left arm/left leg
5 chest pass
5 backwards OH

Wendler W1 D3 - DL

195 1RM x .90 = 175.5

WUp @ 95# x 5

175.5 x .65 = 114 did 115 x5

175.5 x .75 = 131.6 did 132 x5

175.5 x .85 = 149 did 150 x 8

3x10 OHS @ BB 11# hand started 2 hurt on rd 3 rep 6, stretch....
Pause 4 seconds at top and bottom of each lift.

Row 4 mins

Then: for time = 15.30
30/25/20/15/10 calories (row)10/15/20/25/30 ball slams
Alternate between the two.

Cool down: 100 FLR (forward leaning rest)