Catching up...last week and today

Today 9/7/10:
CFGames Prep Week 6, WOD 21:

"Unilateral" All movements performed unilaterally, as heavy as possible w/DB or KB.
AQAP
One Arm Bench Press 3x12 @35#
One Arm Chest Fly 3x12 @ 20#
One Arm Shoulder Press 3x12 @ 25#
One Arm Lateral Raise 3x12
One Arm Overhead Step Up (Opposite Arm/Leg) 3x12 @25#
Two Arm Lateral Lunge 3x12 @10#
One Arm Shrug 3x12 @55#
Windmill + Curl + Pick Up 3x10 @15#
Turkish Get Up 3x6 @ 18k, 8k kb
Rest 5:00 min, then...
4 x 400-Meter Sprints, rest 2:1

Monday 9/6/10:
CFE 3x1000m, 2 mins rest

Friday 9/3/10:
CrossFit Games Prep, Wk 5, WOD 20

“Strength Complexes”
SWOD
Deadlift 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #2. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to peform all reps unbroken (like the Bear complex) use straps if necessary.


Started with empty bar and went up each time: 43, 53, 63, 68, 73, 78

Overhead Squat, 6 reps
Back Squat, 6 reps
Heaving Snatch Balance, 6 reps
Front Squat, 6 reps
Snatch-Grip High Pulls, 6 reps
Snatch-Grip Deadlift, 6 reps



Thursday 9/2/10:
CrossFit Games Prep, Wk 5, WOD 19

“Strength Complexes”
SWOD
Barbell Back Squat 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
Barbell Bench Press 3 x 5 @ 85% of 5-RM (Refer to Starting Strength)
DWOD - Barbell Complex #1. Start with an empty bar for the first round. Try to increase the weight on each round until you reach your max. Six rounds total. Try to perform all reps unbroken (like the Bear complex) use straps if necessary.
Upright Row, 6 reps
Clean-Grip Snatch, 6 reps
Back Squat, 6 reps
Behind the neck push press, 6 reps
Good Mornings, 6 reps
Clean-Grip Bent Over Row, 6 reps