Was not present.

Group B – Strength – wendler program

– WOD – With a partner – group members x 25 of each of the following:

– cleans, pull ups, KB swings, lunges, TTB’s or knee raises, push press, bent over rows, burpees, 225 skips

Finisher – 3 x 45 second battle ropes

Didn’t enjoy the cleans and push press to much today. Found them hard on the arms, still trying to get my strength back from last semester. The overall workout was pretty good, was able to complete it with plenty of time left. Didn’t get to the finisher.

Strength – wendler program

– WOD – perform 5 push press after each of the following:

– 20 frog push ups, 20 MB sit ups, 20 box jumps, 20 wall balls, 20 Russian twists,           20 lunges

– Continue for 20 min.

Finisher – 3 x 45 second plank

Decent workout today. Legs are a little tender just from using them to jump and doing deadlifts. Was nice to do a variety of different exercises. Didn’t quite get to the finisher.

10,10,5,5,5 – Bench Press and Squats – then Fran

I felt the bench press hard today, don’t know if the arms were just stiff or if it has just been a while since I have done bench on a consistent basis. I enjoyed Fran as it was a nice quick workout just to get a sweat going, took me only 6 minutes to do.

10,10,5,5,5 – Push press and Cleans – then Cindy

Felt good to be doing push press and cleans again. Was able to get a new max in both. I was pretty tired after Cindy it was a pretty good quick workout, was nice for the cardio.

Was nice to do deadlifts again for the first time in a while. Was able to get a new max for deadlift, was able to do 4 reps no problem. Completed the workout with quite a bit of time left.

max back squat, 500m row for time

WOD – 3 rounds – alternate with a partner

15 Deadlifts, 12 Power Cleans, 9 Front Squats, 6 Push Press

Was nice to get a new back squat max. Good workout, the arms felt it with the push press and cleans.

Was not present.

Group B – 1000m row for time, max pull ups

WOD – 4 Rounds

Two minutes to complete –

5 burpees, 10 Goblet Squats, 15 Deadlifts

Perform air squats for the remainder of the two minutes, rest when your partner goes

Felt tired after this workout. Was the first repetitive workout we have to do this semester. Was good for the cardio.

Establish max. lifts of the following:Group B – Bench Press – then complete the 1 min. sit up test

Group B – 25 KB swings, 20 front squats, 20 box jumps, 15 cleans, 15 box jumps, 10 squat cleans, 10 box jumps, 25 KB swings ( strength and conditioning room)

Felt good to be back in the workout room for the first time in a week. Was nice to get back under the bench press for the first time in about a month, didn’t quite get to my max from last semester but felt good to be going again. On the sit up test beat my record from last semester with 38 situps in a minute. Didn’t get through the entire workout.