Blogging Again- 10-17-2011

I have a renewed ardor for updating this blog as I am officially in training for PL again. The last... long time can best be described as f***ing off, but I am on a professionally designed program again with an eye toward competing in the spring. At the moment I am attempting the unusual feat of training for PL without a bench or squat stands, so no bench press and only front squats until I remedy that. I have been watching craigslist.com for deals, and in the meantime I am just looking at taking all my lifts from the floor as a way to keep it old school and build basic strength and GBA (General Bad-Assedness) before undertaking the more sport specific training. Here is what I did yesterday-

Pr: 110x5, 110x5, 110x5, 110x5, 110x5
FS: 170x5, 170x5, 170x5, 170x5, 170x5
DL: 170x3, 185x2, 205x1, 255x5

Rest for all sets was about 3:30. I set the gymboss for a repeating 4:00 minute countdown and started a new set at every beep.

Meant to do some gripper work, but had left my grippers at the office. (See f***ing off, above.)

2/6/10

Front squat:
135x5
145x3
155x2

Plate curl:
25x5/5
25x3/3
25x2/2

2/5/10

24kg KB clean and press:
3x (1,2,3)

Pull-ups:
3x (1,2,3)

AMRAP in 4 minutes of:
10 push-ups
95lbs row, 5 reps
24kg tactical lunge, 5/5 reps
10 leg raises

2 rounds

2/3/10

"Cindy"
As many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats

Got 16 rounds.

2/1/10

CFWU

Front Squat:
135x5
135x5
135x5
135x5
135x5

COC:
Trainer x5
#1x1
#1x1
#1x1
#1x1
#1x1

1/30/10

As many rounds as possible in 15 minutes of-

53lbs kb snatch, 5/5reps
8 count bodybuilder, 10 reps
10 squats
Bicycle kick, 20 reps
20 jumping jacks
20 mountain climbers
Vertical jump, 10 reps
10 push-ups
Flutter kick, 10 reps
5 pull-ups

3 rds with about :45 remaining on the clock

1/29/10

Crossfit WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Total 220 reps.