Josh Earleywine's Blog

Wednesday 010511

joshearleywine — Thu, 06 Jan 2011 15:58:56 +0000

Today’s WOD
Power clean, 6×2 @ 185
Front Squat, 3×10 @ 135
Clean deadlift, 3×8 @ 225
Elbow out KB Row, 2×12 @ 16kg

Tuesday 010411

joshearleywine — Wed, 05 Jan 2011 01:25:16 +0000

Monday’s WOD

1. Power Snatch, 6×2 @ 135
2. OH Squat, 3×10 @ 135
3. Snatch deadlift, 3×8 @ 185

Today’s WOD

2 rounds of
500m row
30 sec rest
10 Deadlifts, 185
30 sec rest
15 Wall ball
30 sec rest
20 Box Jumps, 20″
30 sec rest

9:??

Friday 123110

joshearleywine — Sat, 01 Jan 2011 01:47:08 +0000

Monday’s WOD

High-bar Back Squat, 5×10 @ 185

Bent-over Row, 4×10 @ 135
45 degree hip extension, 4×12 w/60lb DB

Tuesday’s WOD

5 rounds for time
10 Box jumps, 22″
10 Deadlifts, 225
10 Wall Ball, 20lb

7:44 (I think)

Wednesday’s WOD

Clean+Front Squat+Push Jerk, 135 (5 sets)

Today’s WOD

Full Snatch+2 OH Squats

3×3 @ 95

3×3 @ 135

Then, for time
Row, 500-400-300-200-100 meters
20lb MB Half-moon, 10-10-10-10-10

11:28

Friday 122410

joshearleywine — Fri, 24 Dec 2010 18:31:36 +0000

Today’s Workout

1. 3 Snatch pulls + 3 Snatch deadlifts, 5×6 @ 185

2. Snatch grip Push Press, 5×6 @ 95lb

Metcon

3 rounds

10 KB Cross-chop each, 16kg

10 KB topside halfmoons

30-60 seconds rest between rounds

Wednesday 122210

joshearleywine — Wed, 22 Dec 2010 17:18:10 +0000

Yesterday’s WOD

10 minutes on elliptical, HR ~130bpm

15 minutes of accessory/supplemental/prehab movements

Today’s WOD

1. Single leg hops up stairs, 4 sets

2. 5-10-5 drill, 4 reps

3. Inverted rows, 3×10

4. Metcon

40-30-20-10 Wall balls

10-20-30-40 KB Swings, 24kg

9:30

Monday 122010

joshearleywine — Mon, 20 Dec 2010 15:56:10 +0000

Friday’s WOD

3 Snatch pulls + 3 Snatch grip deadlifts, 4 sets @ 175lb

Snatch grip push press, 4×6 @ 95lb

Today’s WOD

High bar Olympic squat, 4×10 @ 185lb

Pendlay rows, 3×10 @ 135

s/s

45 degree back extensions, 3×12 w/60lb DB

Wednesday 121510

joshearleywine — Thu, 16 Dec 2010 03:38:57 +0000

15 minute AMRAP

200m row

10 Pushups (made sure to do them unbroken, no piking)

10 Russian twists, 20lb MB

7 rounds + row and pushups

Monday 121310 – LBBS

joshearleywine — Mon, 13 Dec 2010 22:41:45 +0000

Low Bar Back Squat

315x1x5

Metcon:

3 rounds of

15 OH Walking Lunges, 45lb

30 OH Squats, 45lb

15 OH Walking Lunges, 45lb

10 Tuck sit in-and-outs

9:45

joshearleywine — Sun, 12 Dec 2010 22:21:34 +0000

Monday’s WOD

Back Squat, 5×3 @ 295

Wednesday’s WOD

3 Snatch pulls + 3 Snatch grip deadlifts

135

145

155

165

175

Saturday 120410

joshearleywine — Sun, 05 Dec 2010 00:38:04 +0000

Monday’s WOD

Back Squat, 5×5 @ 275

Barbell complex with 95, 6-7-8-9 rep rounds of (~1 minute rest b/w rounds)

Deadlift

Bent over row

Hang power clean

Front squat

Push press

Back squat

Tuesday’s WOD

I think some gymnastic practice, handstands (facing wall), planche progressions, rope stuff

Wednesday and Thursday – Rest days

Yesterday’s WOD

Deadlift, 6×3 @315

5 Rounds of

5 L-pullups (used a monster miniband for assistance around my feet)

15 box jumps, 20″

Today’s WOD

100 Burpees for time

6:23 (PR)

Workouts have been pretty sketchy lately both in terms of consistency and effort. My mind has been racing with trying to get our new gym started (finalizing lease, equipment, insurance, affiliation, website, did I leave anything out?). My goal with my workouts is to avoid feeling like a pile. So far so good.