Days 12-15

Day 12: Spoon
(never got a pic)
Day 13: Simple- I'm a simple jewelry kinda girl....Grandma's diamonds and my cross necklace
Day 14: Arrow-
A little 20min Row
Day 15: Ready-
I'm READY to go to bed already!

4.2

Training 4.2

Monday-8.13.12
Dip/Pull Up CP + UB Tester (squatting)

A1. Ring Dips @ 20X1; 5 reps x 5; rest 10 sec
A2. Mixed Grip Pull Ups @ 20X1; 5 reps x 5; rest 3 min
+
12 min AMRAP
10 Wall Ball, 14#
10 GH Sit Ups

Tuesday- 8.14.12
Cl & J Stamina + Bending Volume + MAP Run short

15 min EMOM
3 Clean & Jerks @ 115lbs
+
Romanian Dead Lift @ 40X1- 8 reps x 3; rest 2 min
+
Run 200m/walk 100m x 4... push the pace a little more than you're comfortable with

Wednesday- 8.15.12
Row Intervals

Row 1 min @ 2:15 pace/Row 1 min @ 2:45 pace x 10

Thursday- 8.16.12
Push Press/Ring Rows/Single Leg CP +Z1 effort

A1. Push Press @ 30X1; 5 reps x 5; rest 10 sec
A2. Ring Rows feet elevated @ 40X1; max reps x 5; rest 10 sec
A3. Weighted Step Ups 20" Box @ 2111; 8/leg x 5; rest 4 min
+
Air Dyne 10 min @ 50RPM

Friday- 8.17.12
MAP Multi 10/5

10 min @ 75%
10 Cal Air Dyne
5 Ring Push Ups
5 Toes to Bar
5 min rest
10 min @ 75%
150m Run
10 Burpees
10 Sit Ups
5 min rest
10 min @ 75%
300m Row
10 Box Jumps, 20"
20 Double Unders
5 min rest
10 min @ 75%
150m Run
5 Chest to Ground Push Ups
15 Back Extensions

IRON Athlete Challenge Retest Week

Monday 8.6.12

Event #1
A. Clean & Jerk- build to a 1RM in 8 min
140#

Event #2
Row 500m
rest 90 seconds IN THE ROWER
Row 500m
1:59, 2:01

Tuesday 8.7.12

Event #3
7 minutes
10 Thrusters, 75/55#
5 Burpees
5+3

Wednesday 8.8.12

Event #4
Air Dyne Max Cal in 3 min

Thursday 8.9.12

Even #5
“Helen”
Run 400m
21 KBS, 53/35
12 Pull Ups

11:47 (12:49)

Days 10 & 11

Day 10: Ring
Day 11: Purple on my sweet niece, Layla!

Days 8 & 9

Day 8: Glasses
Day 9: Messy

Day 7: 8 'o'clock

Dinner at Genghis with the Pleasant's!

Days 3-6

Day 3: COIN
Day 4: somewhere you sat
Day 5: Logo
Day 6: Writing