Tabata and AMRAP

Warm up: (Push/Sit/Good Mornings/Jumping Jacks) 3x10

Work out:

20 seconds work, 10 seconds rest of Burpees

Then

As many rounds as possible of
10 Kettlebell swings (35# )
10 sit-ups
10 Press (45# for me)

Did 10 mins, but lost track of counting

Finished up with 3 sets of L-Sits.

jp

Burpees are Evil

Workout

1 Burpee every minute adding 1 Burpee for each minute.  In other words 1 Burpee the first minute, 2 the second, 3 the third...  Until you fail to complete.  Sounds easy, and the first five or so are, but they quickly get out of hand.

I failed on the 13th set, coming in about 2 burpees shy for the time.  After finishing them off late it was a total of 91 of the ugly things.  Burpees = Evil.

jp

5K Run - Active Rest

I hadn't run since I got the cortisone shot in the knee so I tried a 5K at the base gym today.

Time: 28:26

Best 5K time for this non-runner I have ever had and first time at a sub 30.  Knee seems to be hanging in there too, but I'm going to throw some ice on it.

jp

Deadlift PR

Warmup: (Pull/Push/Sit/Dip/Squat/Jump Rope)x3

Workout

Deadlifts

5 reps at 135

5 at 185

3 at 215

3 at 265

1 at 285 (old PR)

1 at 295 (new PR)

1 at 300 (new PR!)

1 at 300

I had wanted to get that 300# before the new year as it was one of my goals.  My pervious was 285, so I hit determined today and the coach was in my face (Thanks Chris!).  It felt great, but now time for a new goal.

jp

Bear Complex

I tried the Bear Complex this morning in the basement. At the gym we have the nice rubber bumper plates that you can drop and not worry. In the basement I have the old metal ones that will crack the concrete so I had to be careful not to ditch the weights.

Here is the Bear:

1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)

This site has a great breakout of the exercise.

I did 7 rounds of 7 starting at just the bar (45#) and ended at a total of 120#.  I was pretty happy with the weight, but it was hard on the knees, shoulders, back, legs...  Shall I go on? :)

jp

Row and Swing

Took Saturday off for rest and hit it hard this morning at the house.

Warm-up: Push, Dip, Sit, Squat, Pass through

Work out: 

Row 500m
50 Kettlebell Swings at 35#
Row 500m
40 Kettlebell Swings 
Row 500m
30 Kettlebell Swings

Time: 13:06


Finished off with three sets of L-sits


jp

Filthy Fifty

Modified Filthy Fifty due to equipment issues at home vice the gym

50 Box Jumps (I did on a 17" step stool vice the 24" box)
50 Jumping Pull-ups (on I-Beam in basement vice Pull-up Bar)
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows (on I-Beam in basement vice Pull-up Bar)
50 Push Press (45lb)
50 Sit-ups (vice Back Extensions since I don't own a Back Bench)
50 Jumping Squats w/ 25# plate (Vice Wall Ball shots w/ 20# ball)
50 Burpees
50 Double Unders

Time: 35:16  - That included the time it took to get my jacket on, go outside and throw some sand on the snow/icy sidewalk to do the double unders.  So that ain't to bad. :)

Do wish I had a good pull-up bar at the house, but I haven't convinced the wife that it is a necessity yet.

jp

Bench Press and Push-Ups

Bench Press Reps of 5-5-3-3-1-1-1-1 with a goal of a max one rep at the end.
I Started with 135# for the 5 reps, moved to 165# and 175# for the 3 reps, then 185#, 200#, 205# for my one rep successes and 210# for my last one which I wasn't able to get.  But that 205# is a PR for me on the bench and a great way to end up the year! :)

Then I got told the bad news.  100 Push-ups after all the bench press.  Took me 7:10 to finish them as my arms/chest were pretty shot from the max effort before.

jp

Road Work Out

Thrusters with 30# Dumbbells
Burpees

21-15-9

Time: 11:20

Then 50 Back Extensions

Had planned on pull-ups, but with the ripped blister I wasn't going to be able to grasp the bar long enough. So Burpees to the rescue, I guess.

Also I'm going to claim the 1/2 mile or jog from Terminal C to Terminal A at Washington National trying to catch an early flight home, which was over sold...  Oh well.

jp




jp

100 Pull/Sit/Squat

Warm up (Sit/Push/Dip/Squat/Rotate)

WOD at home

100 Push-ups
100 Sit-ups
100 Squats

Time: 11:18 - Push-ups were grueling after 50.

Then Dash to the Airport.

jp

Swing, Lift, Squat

On a running clock do the following:
50 Kettlebell Swings w/ 35#
50 Deadlifts w/ 135#
50 Overhead Squats w 15#

For every minute that ticks by stop the exercise and do 5 burpees.
It took me 11: 56 so I ended up doing 55 burpees.

Back is a little tender, but I have a massage scheduled for this afternoon!

jp

AMRAP - Farmers Walk, Box Jumps, Clusters

Warmup (Push/Pull/Sit/Dip/Jump Rope)x3

20 minutes As Many Rounds As Possible of

50 meter Farmer Walk with 2 60# dumbbell

5 box jumps at 24"

10 Clusters with 25# dumbbells (Think Cling and Press)

As usual I lost track of rounds.  I only got lapped once by one of the other guys doing the same sets as me, but I did do more rounds then the fire breather (even if he was doing 100# farmer walk and 50? Clusters!)

jp

Bench Press

19 months post op

Warm-up (3 rounds of Burpees, Push-ups, Sit-ups, Pull-ups, Dips, jump rope)

Work Out

Bench Press with max effort reps of 5-5-3-3-1-1

95 (5 Rep) -115 (5 Rep) -135 (3 Rep) -155 (3 Rep) - 185 (1 Rep) - 205 (1 Rep Fail) - 195 (1 Rep) - 205 (1 Rep Fail)

I got over body weight with the lift that we don't do very often so I was pretty happy with the results, even if I didn't break 200.  Next time!  GRRRR! :)

jp

Ugly Metcon

Warm up -Push/Pull/Sit/Dip/Jump Rope

Work Out

Three Rounds for time of

50 Knees to Elbows

50 Crunches

50 GHD Sit-ups

50 Air Squats

50 Back Extensions

Time: 45:41

This was a loooooong metcon and I'll be feeling it tomorrow.  The GHD were done only to parallel vice all the way to floor.

jp

Back Squats and Metcon

Warm-up (push/pull/squat/dip/jumping jacks)

Lifts:
Back Squats: Reps of 5-5-3-3-1-1-1-1
Ended with a one rep of 205.

Metcon:
Five rounds of the following:
20 Double Unders (Jump Rope with the rope passing twice for every jump)
200m Run
20 Situps

Time: 22:18

jp

Row 5K

Row on the C2 machine 5K in 22:14

Back to it!

Back to the workouts after the Doc told me to knock it off for the knee a few days.  The knee feels pretty good post cortisone shot, but I really didn't do anything with heavy impact.

In the basement: 18 months Post-op

Warm-up (Sit/Push/Squat/Dip/Jumping Jacks)

Workout:
7 rounds of 7 exercises with 7 reps each.

Kettlebell (35#)
Push-ups
Deadlifts (185#)
Sit-ups
Burpees (Ick!)
Dips
Squats

Time: 21:58...  First two rounds were done in 4:40ish but the old gas tank started going dry in the second half...  Especially for the Deadlifts and Burpees that slowed everything down.  Good to be back working out again!

jp

And Out. ;(

So I went to the Doc on Wednesday about the knee issue.  Took some X-rays and discussed options.  For the time being I got a cortisone shot in the left knee that had been bothering me when I run/jump.  If that works then I'll stick with that, if not then MRI is the next step.

The downside of the cortisone is I need to wait until Saturday to workout.  So no workouts for me for three days.   I feel all sluggish already.

jp

100's... Blech! :)

This one was just ugly, no two ways about it.

100 Pull-ups
100 Air Squats
100 Push-ups
100 Sit-ups
Time: 25:55

The Pull-ups took the longest chunck at just over 10 minutes. The Push-ups were also a challange given that I was pretty spent after all the pulls.

Followed up with a 1.5 mile walk.

Wednesday = Rest!

jp

Overhead Squats and AMRAP

=== This Mornings Workout ===

Standard Warmup (Push/Pull/Sit/Stretch)

Overhead Squats ending in a 1 rep max of 125#. I missed the 135# getting deep enough on the squat but loosing my balance for the up part. Killer on shoulders more then on the squats. Oh, and the wrists too.

Afterwards we did as many rounds as possible in 10 minutes of

10 straight leg deadlifts
20 lunges
10 air squats

I completed six rounds and most of the lunges on the seventh if I counted correctly.

Was very tired.

Sunday at home

Sunday Morning at home. 19 Months Post op

Three exercises:

Kettlebell Swings w/ 35# bell
Hanging Clean w/ just the 45# bar. (Tried with 95#, but the number of reps was killing me)
Front Squat w/ 15 pound bar

Reps of 20-19-18-17-16-15-14-13-12-11
Time: 32:18

Did take a long time for the workout. Some of that was changing the bar between reps 20 and reps 19 as the 95# was too heavy for a decent, consistent movement. But... It is snot load of reps, 140 total for each I did my math right.

Friday at the Hotel

19 months out... Still in the hotel gym...

Warm-up (Standard)

55 Burpees
55 Sit-ups
55 Squats
55 Push-ups
Time: ??? Forgot to stop my watch! 

Long stretching followed.

jp

Dumbbell Fran on the Road

Warm-up: Push, Sit, Squat, Jumping Jacks

Work Out:

Dumbbell Thrusters (30# DB)
Pull-ups
Three sets of 21-15-9
Time: 9:38

Then did some ab work with planks, sit-ups, and medicine ball leg lift/crunch thingys.

Stretch and foam roller the legs a bit.

Not bad for the hotel, they do have a nice sit up here for a hotel gym.

jp

Box and Burp

We did a metcon today for the workout.

Box Jumps (or Steps for me) and Burpbees

10 of each

9 of each

8 of each

.

.

.

1 of each

Time: Forgot? J  But work was done!

jp

Elevated Deadlifts

Still about 1 1/2 years out...

Warmup: Push/Pull/Sit/Squat

Strength: Elevated Deadlifts (Deadlifts from a raised 2" platform) Max load at 175#

Metcon: Three Rounds for time of

15 Knees to Elbows (hanging from the pull up bar)

15 Hyper Extension (Band training for the back)

15 Squats

15 Mountain Climbers

Time: 5:23

jp

I own a Kettlebell now!

Today was a workout at the house with the new kettlebell I bought on the madness that was Friday (No, I did not go at at 0400 to shop... This was a noon time excursion that was still maddening).

7 rounds of the following

7 Kettlebell Swings (35#)
7 Push-ups
7 Sit-ups
7 Dips off the chair
7 Deadlifts (135#)
7 Squats
7 Burpees

Time: 18:42 and lot O' sweat

jp

Just Walk

Spent Friday on a short walk, just shy of 2 miles with the dog in the freezing cold.

jp

Active Rest - Row

Today was an 'active rest' so after warming up I did 5K on the rowing machine.  Time was 24:46.

jp

Double Dipping

Today was a killer.  I work at a Dept of Defense office with uniformed military guys and they sometimes have unit exercise that I try to catch.  The problem is that I worked out my normal routine in the morning then had to do the second workout an hour later with the military guys...  I'm beat!

Workout #1

Standard Warm-up

100 Burpees for time

Time: 9:46 -- I was real happy to be sub 10 mins!

Stretching

Workout #2

Warm-up (jumping jacks, stretch, pushups, etc)

Tabata Drills: 8 rounds of 20 sec of work followed by 10 sec of rest

- Sit-ups

- Squats

- Pushups

- Sprints (I walked due to the knee)

More Stretch

One spent puppy... :)

jp

Front Squats and Metcon

Took Sunday off since I did the long run (for me) on Saturday.  Monday AM, still about 1/5 years post op:

Standard Warmup

Front Squats:

Decreasing Reps/Increasing Weights

5 (95#) - 5 (115#) - 3 (135#) - 3 (145#) - 1 (155#) - 1 (160#) - 1 (165#) - 1 (175#) - 1 (Fail at 180#)

Then three rounds for time of...

15 Sumo Deadlifts (95#)

15 Static Band Goodmornings

15 Air Squats

15 Medicine Ball Crunch/Leg Lifts

Time: 10:50

jp

Living History Trail Run

Didn't work out Friday.  No real excuse.

Saturday I participated in the Living History Farm's Trail Run, against my better judgement.  Start time was 29 degrees, but it warmed up to the high 30's during the race!


My knee is shot.  Body aches.

7 miles of trails, streams, hills, mud in 1:59:27.  I made it under the two hour mark which is great for me considering I had just planned to walk it.  Unfortunately my competitive side came out and I jogged the first four, then did a combo walk/jog through the ugly part of the course that was as much mud as wet.

7500 folks made it crowded but there were lots of costumes and people watching was good despite the freezing cold.

jp

Edit: Found a pic of me in the mess of pics...  That is me in the grey jacket and dark grey cap, looking thoughtfully at the mud on the hill wondering if my knee will survive a slippage.

 Pic courtesy of http://www.dsmweather.com/easyblog/entry/dsmweathercom-living-history-farms-race-recap

Pull and Burp

On the road...

Wednesday was an active rest so I got up did the standard warmup and walked for 30 mins or so.

Thursday I was happy to see they had a pull-up bar in the Hampton.  They are a rarity in hotels.

Workout

10-9-8-7-6-5-4-3-2-1
- Pull-ups
- Burpbees
Time: 10:05

Doing the math, this is the same amount of exercises (numerically) of Fran, 45.  If they had dumbbells I would have done the thrusters, but Burpbees suck equally well.

jp

Sun to Tue

Saturday was a rest day...

four rounds of 20/15/10/5 of 
135# Deadlifts
15# Overhead Squats
Sit-ups
Time: 8:20ish

Monday - Back Squats with a twist... Chris added in chains to the deadlifts. We did 10 rounds of 3 reps each. Each set added either weights or chains. First time working with the chains and it was interesting. It just flet weird having them hanging from the bar.



Today was Deadlift Tuesdays. This week was one rep maxs. Max weight, single lift, working our way up. I maxed out at 285, which is a new PR for me at this weight.

We then did 7 minutes of the following:
5 Kettlebell Swings (45#KB)
5 Box Jumps (I stepped up due to bad knee)
5 Lunges

Tabata Friday

Today - Standard Warm-up

Tabata This!

Another deciveingly hard workout.  20 seconds of exercise followed by 10 seconds of rest.  8 rounds of each of four exercises.  Pull-ups, Squats, Push-ups, Sit-ups.  You only get to count your lowest rep for each exercise.  You usually start strong, but end weak. :(

Pull-ups - 4
Squats - 20
Push-ups - 5
Sit-ups-10
Total: 39

That is a bout three lower then my previous.  I gained a squat, but lost both pulls and pushes.

jp

Tuesday to Thrusday

Tuesday we did Squat Balance practice/technique with some L-Sits.

Wednesday I spent two hours raking the lawn

Thursday -

Standard Warmup (3x10 of Pulls, Push, Sits, Dips, Squats)

Reverse Fran

9 Thrusters at 95#
9 Pull-ups
15 Thrusters
15 Pull-ups
21 Thrusters
21 Pull-ups

Time: 12:46 :(  Regular Fran is a bear, but reversing the order (9-15-21 vice 21-15-9) means you were already gassed by the time you got to the long set.
  The time is a full minute over by best normal Fran time.  Grrr!

We did some more L-Sit practice for a cash out.

jp

MetCon Monday

Workout

20 Sumo Deadlift High Pulls @ 85#
20 Push-ups
20 Overhead Squats @ 85#
20 Pull-ups
20 Front Squats @ 85#
Time: 9:36
Things started well, until the Overheads which are just plain tough at any weight.  They slowed me down and took the most out of me for the last two sets.

Coach told me it was ugly metcons all week this week...  Oh Yea?

jp

Push Press and Row

Today was Rowing and Push Press

Alternated for three rounds between
500m Rows as fast as you can
95# Push Press - Max reps achievable without putting down the bar


Times and Reps:

1:46 and 14 Reps
2:00 and 13 Reps
2:06 and 11 Reps

I had wanted to do 135 on the bar, but after the first row I had a hard time getting the darn bar off the ground let alone over head!

jp

Back Squats and Metcon

5-5-5-5-5

135-165-185-205-215

Then

20 Box Steps (24”)

20 Jumping Jacks

20 Push-ups

15 Box Steps (24”)

15 Jumping Jacks

15 Push-ups

10 Box Steps (24”)

10 Jumping Jacks

10 Push-ups

Time: 3:26

jp

Chipper Thursday

On the road today.  Chris scheduled a chipper and told me to do five rounds of 5 dead hang pull-ups, 10 push-ups, and 15 Burpbees.  I added 20 squats and 25 sit-ups

Time: 22:32 and a lot of sweat.

jp

Active Rest - Row 30 mins

Did a long slow row today for an active rest.  30mins continues on the rower.  Finished with about 5300m as I was doing about 2:50 average 500/m split.

Like I said.

Slow.

jp

Forgot!

Forgot what we did on the 28th and 29th.  :(

Sat - Rested
Sun - 4 rounds for time of
400m Row
30 Squats
20 Sit-ups
10 Push-ups

Mon
Overhead Squats
???

Tues - Deadlifts 5-5-5-5-5
135-150-200-230-250
AMRAP in 10 Mins
10 Lunges
6 Burpbees

jp

Body Fat Time

So I made it to the Bod Pod appointment today.

New stats:

% of Body Fat: 12.8%

Fat Free Weight: 164.4

Body Weight: 188.5

For those following along at home, the changes since my first Bod Pod in Oct of last year

Change in % of Body Fat: 17.9%!

Change in Fat Free Weight: 16.2 of muscle gain

Change in Body Weight: 25.6 of total weight loss.

I am happy with the results…  Now the hard work starts… 

jp

Tuesday on the road

The hotel gym had crap for workout equipment.  A few treadmills, an elliptical, and a bike.

So it was off to do a body weight workout for me!

For time conduct 10-9-8-7-6-5-4-3-2-1 of

Burpbees

Squats

Sit-ups

Time: 10:20

jp

Sat-Mon

Saturday – Rest Day (Yippee!)

Sunday – Push Press: 5-5-5-3-3-3-1 

Did this at home, so no bumpers and no dropping, plus everything had to be clinged into place.

95-105-115-125-130-135-140

Then 6 minute AMRAP: 5 Burpbees, 10 Squats, 15 Sit-ups – As usual I lost track in the counting

Monday – Front Squats: 135 Max Reps, 95 Max Reps, 65 Max Reps

135# - 11

95# - 25

65# - 45

Legs were jello afterwards.

jp

AMRAP 12 Mins Cleans and Side Lunge/Squat

12 minutes can feel like a loooong time.

12 Min As many rounds as possible (AMRAP)

10 Side Lunges (Really large stance air squats)

5 Cleans (Floor to Rack) at 115#

I lost track after three rounds and Chris said he lost track after 9…  I get tired and forget to count, especially while I’m counting reps.  It was a solid workout, plenty of tired and sweat afterwards.

jp

WED - 5K

Rest day so I did some heavy cardio, well heavy for me.  5K run at the base gym doing laps. Time was 43:28.  Either it was slower or I miscounted laps, but hey it was work.

jp

Deadlifts 5x

We did 5’s for Deadlifts.

I ended at 255# for my last set, but the form was pretty ugly.  Still trying to get back the lost strength, but the lifts felt pretty good.  

Did a Rapid Fire 135# for a 20 Rep.

Short term goal is to break the 300# for the one rep max on the next go.

jp

Angie Like

First day back from Vacation.  Photos here: http://picasaweb.google.com/john.r.palumbo/NewHampshire#

Chris had us do a modified Angie as a ‘welcome’ back

100 Pulls

100 Squats

100 Push

100 Sits

Time: 28:50

Pulls, as always the biggest time sink.  Took me ~12 mins for them alone.

jp

Wed to Saturday

Wed was a rest day and I took the whole day as such.  No workouts of any kind.

Thursday Chris ran us through a chipper team workout

1  min of each of the following for five rounds

Clushters (Clings plus Thrusters) - I did 45#
Kettlebell Swings - 45# to 35#
Sit-ups
Burpbees
Overhead Squats - Started at 45#, last two rounds dropped to 15#

It burns!

Friday I traveled

Saturday at The Other Half's Sister's house...
Five Rounds for time
Sprint/Run/Jog to top of long drive (about 50 yards there/50 back)
20 Step Ups
20 Squats
20 Push Ups
20 Sec Plank
Time: 19:05

jp

Deadlifts

One Rep Max

1-1-1-1-1-1-1

225-235-245-255-265-275-280(F)

Monday WOD

20 Pull-ups

30 Push-ups

40 Squats

50 Sit-ups

5 rounds with 90 sec rest between rounds

Time: 28:42 with rest time removed.

jp

Tuesday, Thursday, & Friday...

Tuesday was Deadlifts, but forget the weights

Wednesday I rested

Thursday was a MetCon

5 rounds of
1 min of Cleans 65#
1 min Wall Ball
1 min SDHP 75#

Friday was Back Squats 3 reps
I ended with 210# I think...

jp

Sunday and Monday

Sunday

Push-ups 19-18-17-16...
Squats 1-2-3-4...

Alternating for time

Time: 19:40

Monday

Front Squats 5-5-5-5-5

95-115-135-145-155

Metcon:
AMRAP in Four Rounds of...

1 Min Kettlebell
1 Min Box Steps
1 Min Sit-ups

Total: 278

jp

Push Press

3-3-3-3-3-3-3

45-65-75-95-115-125-135

L-Sits to cash out

jp

Back Squat and Metcon

Back Squat 5-5-5

185-205-215 (F) – The 205 is a PR for 5’s

AMRAP in 10 Mins

10 Knees to Elbows

100M Waiter Walk with 45# plate

10 Burpbees

10 Kettlebell Swings

Completed 2.75, missing Kettlebells on last set.  We did have some confusion/congestion in that first round.

jp

Tabata This

We did Tabata this morning as the workout.

Pull-ups: 8 – Set this as a goal on the start and kept at them even when finished early.  I think saving myself a bit helped on rounds 7&8.

Sit-ups: 10

Push-ups: 6 – I tried doing the 10 as a goal, but on the last two sets it went downhill quick.

Squats: 18

Total: 42 – Not bad

Cash out was 25 burpbees

jp

Wow

I can't believe I haven't posted in two weeks.

I have been working out but life has been hectic.

Today was Fran.

Done as Rx:

95# Thrusters and Pull ups
21-15-9

Time: 11:40

jp

Weekend in Review...

Thursday we did Overhead Squats, 5-5-5

My weights were pretty flat at 75#-85#-85#

We then did five minutes of box jumps or step ups for me.  I did 104.

The rest of the weekend was lazy...  I'm planning on a mud/5k this afternoon.

jp

Wednesday - Swim

I went swimming today for my active rest.  Did about 25 mins of laps then some stretching and off to the office early.

jp

Tuesday

Deadlifts, more deadlifts and Metcon

5-5-5 – I had  hard time getting the bar of the ground.  I got the 225, but couldn’t get more.  For the 15x I used 185# and still had to break it down.  Not sure what was wrong.

Metcon was 10 knees to elbows, 10 push-ups, 10 sit-ups – AMRAP 10 mins.  I got 7 full rounds.

jp

Again playing catch up

So, again…

Let’s start with the Warrior Dash.  Great time and event.  I’ll post links tonight of pictures.  

** Edit for Pics **

The following week in Canon City, the wife and I were able to get week passes for the gym.

Monday – Front Squat (95) and Pull-ups (Five rounds of 10)

Tuesday – Deadlift 5-5-5 (205-255-265) then 135# Deadlifts x10 and 10 Burpbees, three rounds for time

Wednesday – Swim a bit

Thursday – 5 rounds of 10 - 35# Kettlebell and 10 Burpbees

Friday – Did a Tai Chi class with mom

Saturday – 1 push up every minute, adding 1 push-up each minute.  Completed 12 rounds + 9 more; Bench Press 5 Rep of 95#, 115#, 135#

First day back to the Gym today

Backsquats 5-5-5 (135-155-165) (Not pushed hard…  More next time)

9-15-21 of Pull-ups and 75# Thrusters for time.  Time: 9:55

jp

Catch me up...

So,

I’ve been bad about posting and working out the past few weeks.  Things have been busy.

Last week I got a few workouts in…  Mostly body weight MetCons. 

Monday this week was Tabatas

Pull-ups 6

Push-up  7

Sit-ups 8

Squats 20

My total end was 41

Tuesday was travel and Wednesday was lazy/sleep in from a post midnight arrival

Thursday (Today) was 8-8-8 Front Squat and Deadlifts

Fronts ended with 145#

Deadlifts with 205#

The 8 rep was different and seemed really long.

jp

Row and Burpbee

300 M Row and 25 Burpbees

4 rounds for time

Time: 19:23

jp

Lazy no more at last

I took four whole days off…  Friday to Monday.  Super lazy.

Tuesday:
Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Time: 28:05

As usual, the Pulls really took the most time and damage to the system.  About 8+ minutes alone for the Pulls…

jp

Travel Thursday

Still on the road.  Took Wednesday off for rest day, but did the following on Thursday am.

Double-unders: 20-19-18-17-16-15-14-13-12-11
Push-ups: 10-9-8-7-6-5-4-3-2-1

Time: 19:50

My knee is sore and has been locking up.  I just don't have a good style for the double-unders.

jp

Travel Monday & Tuesday

On the road again...  Blah! :)

Monday:

5 rounds for time

20 Double-unders
20 Squats
20 Push-ups
Time: 20:40

Tuesday

Fran'ish'

21-15-9

Thurster with 30# Dumbbells
Burpbees

Time: 12:58

jp

Front Squat Friday

5-5-5-5-5

115-135-140-145-150

I should have tried to go 5# higher…  Next time…

jp

Thursday - Metcon

AMRAP

100m Run

10 35# KB Swings

10 Burpbees

12:00 time

6 full rounds, finishing the last Burpbee as the buzzard sounded.

jp

Tuesday...

Tuesday was Deadlifts, more deadlifts, and an AMRAP

5-5-5 Deadlifts

255-275-285

That was a PR for me…  Back is a bit tender

Then…

135# x20 Rapid Fire Deadlifts…  That went OK

Then…

7 Burpbees

7 Power Snatch at 65#

7 Pull-ups

AMRAP in 10 mins

4 full plus all Burpees

Longest 10 minutes of my life!

jp

Back Squat and Fran

5-5-5 Back Squat

155-175- 185

Fran, as proscribed!

95# Thrusters and Pull-ups: 21-15-9

15:00 on the nose.  Pretty darn slow, I was doing thrusters in sets of three.

jp

Tuesday: Burpbees, Squats, Push-ups

Five rounds for time of
20 Burpbees
20 Squats
20 Push-ups

Time: 23:51

jp

Weekend...

I can't remember what I did Friday.  Saturday, Phyllis and I walked a 5K and I was bum on Sunday.  Monday was:

10-9-8-7-6-5-4-3-2-1
Burpbees
Sit-ups
Squat Jumps

Time: 9:07

jp

Tuesday and Wednesday

Tuesday

25 Burpbees

100 Pull-ups

100 Box Jumps (or step ups)

100 Push-ups

50 Overhead Squats #45 (Suppose to be 100 at 56#, but we were running out of time)

25 Burpbees

Time: 44:18

Wednesday

Front Squats

5-5-5

115-135-150

AMRAP

4 ‘hand stand’ push-ups (Bent elevated)

8 Swings w/ 35#

12 Knees to Elbows

Five full rounds + 4/8

Tuesday’s Pull-ups ripped the calus off both palms, which slowed things down for both yesterday and today.

jp

Tabata - Row, Push-ups, Sit-ups, Squat

4 rounds of tabata 20:10

Rows in calories: Worse = 6; Best = 10
Push-ups: Worse = 12; Best = 20
Sit-ups: Worse = 12; Best = 14
Squats: Worse = 16; Best = 20

Totals: 46

jp

Deadlift and Push-ups

21-15-9
Deadlifts at 195#
Push-ups
7:03

jp

7's

7 Clusters (Clings with 30# dumbbells with a thruster)
7 burpbees
7 rounds for time
17:01

Run and Squat

400m Run
50 Squats
400m Run
40 Squats
400m Run
30 Squats
400m Run
20 Squats
400m Run
10 Squats

Time: 12:05