Friday - Setpember 4, 2015

A. Back Squat 
3 @ 80% - 97kg
3 @ 82% - 99kg
3 @ 84% - 101kg
3 @ 86% - 104kg
3 @ 88% - 106kg
resting 2 min between sets 


B. Front Squat Ladder - 4 Minute Time Cap - Granite Games Workout
7 @ 160lbs
5 @ 170lbs
3 @ 180lbs
1 @ 185lbs
TIME: 1:54





C. 5 Rounds
10 Box Jumps (40/32)
20 Alt Pistols
30’ HS walk
40 Double Unders
rest 3 min btwn rounds
TIME: 21:34 (1:37-1:42 per round)


D. Assistance Work
:20 L Sit Holds (target) (you choose implement or how to hold today) x 3 sets
3 x 15 weighted GHD Situps

Saturday - December 6, 2014 (Champlain Valley Ind. Comp)

Workout 1

3 Rounds for Time

18 Box Jump Overs

15 S2OH (95lbs)

10 C2B

TIME: 6:00 something (sixth place here)

Workout 2

Clean Ladder

5 x 108lb

4 x 135lbs

3 x 155lbs

2 x 185lbs

1 x 205 lbs - PR!

TIME: 3:40 (third place here)

Workout 3

EMOM x12

Odd: 10 T2B - Remaining time of Heavy Wall Balls

Even: 6 One-Arm Snatch 53lbs - Remaining Time of Heavy Wall Balls

Total score = Wall Balls = 88 I think (sixth place here)

Workout 4

3 Rounds:

75 Double Unders

20 Deadlifts (185lbs)

30 Lateral Burpees

20 Deadlifts (185lbs)

75 Double Unders

TIME: Forget, 7:20 maybe? (put me in fourth)

Finals: 18min Time Cap

1000k Row

27 HSPU

21 OHS (115lbs)

15 Hand Power Snatch (115lbs)

10 Muscle Ups

500m Row

TIME: Got back to the rower for 100 meters

Placed third (27 points). First time on the podium! Tasia First (9 points). Maddie Second (26 points).

Tuesday - June 3, 2014

A. 1RM Squat clean

     85kg (187lbs) PR

B. 4x10 GHD Sit Ups

Light day to play around