[1.1.2] Speed Bench, 3x6x115#
20 135# shoulder to overhead
40 burpees
broken up however…
(I did 10 s›o, 10 burpees, 5 s›o, 5 burpees, 5 s›o, 25 burpees)
› 5:47
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Adam
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Adam
[1.4] ME Bench
3: 135, 155
1: 165, 175, 185, 195 {PR}sled pulls: 45, 90, 115, 135, 160… low: 115
rev hyper, bw: 15×3
handstand practice (first time I was able to press into my fingers and have my heels come away from the wall, then press into my palms and have them return. very fun.) -
Adam
[1.1] Speed Bench , 6x3x115# [W]
5 rounds:
400m run [M] + 10 toes-to-bar [G]
› 13:27tri: db overhead press: 70#x5, 65×6, 60×7
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Adam
eating over the weekend was great; standard breakfast both days, Chipotle on Sat = barbacoa & steak, lettuce, peppers/onions, salsa, guac; burgers, sweet potato fries, turkey, pineapple, etc. No cheats, no sweets, and feeling great.
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Adam
Bench Press 5′s & 3′s
5: 155, 165… 4½ x 170
3: 175, 180 w/ spotAMRAP in 7min: 15 squats + 10 situps
› 8 + 3 squats-
Adam
B: 4 eggs, turkey sausage, 2 coconut pancakes, pseudo-americano, fish oil.
L: deli turkey, chicken salad, lettuce, cucumber, cashews, macadamias, fish oil.
D: roast chicken, green beans, cashews & macadamias, fish oil.
snack: sunflower butter (about 1 T)
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Adam
[1.4] max bench
5@ 95, 135
3@ 155, 165, 175, 180
1@ 185, 190 (195-f)15 dynamic pushups
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Adam
[1.1] Speed Bench: 6 sets of 3 @ 60% (190#) = 115#
1k row
30 30# db power snatch
750m row
20 db power snatch
500m row
10 db power snatch› 14:10
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Adam
[1.4] max bench
3×135, 3×155, 165, 175, 185, 190 [PR], 195(f) -
Adam
Speed Bench: 8sets of 3 @ 60% (175#) = 1…
[1.1.1] Speed Bench: 8sets of 3 @ 60% (175#) = 105#
“Tabata This” –
86 each: squat • pullups • pushups • situps • row
15 • 6-4 • 15-8 • 12 • 1:28-1:40 -
Adam
Linda : aka “Three Bars of Death”
10-9-8-7-6-5-4-3-2-1
Deadlifts – 185#
Bench Press – 135#
Cleans – 115#› 39:05
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Adam
MEBB Tuesday : Bench Press, 5-5-5-3-3-3
[45,95,135] 145, 155, 165… 170, 2@175 + 1 with a little bit of a spot.10! power cleans w/ 115# + 250m row
› 24:26
Adam is discussing. 
Adam 9:09 am on May 14, 2010 Permalink
still at 100% clean since the Whole9 workshop (10 days); basically:
B: 4 eggs w/ spinach, turkey & chicken sausage, coconut pancakes, coconut milk americano
L: turkey, lettuce, homemade mayo, mustard, bacon… or, chicken salad, or leftover dinner protein, w/ cashews, macadamias
D: roast chicken, or lamb, or steak, or burgers, and a veg (broccoli, cauliflower), occasional sweet potatoes
snack: sunflower butter, a tsp or two.
Plus, since April 1st, 10.8g Ω-3/day.
Feeling great, belly slimmer… we’ll see.