Basement Workout

Workout in the basement

20 mins, as many rounds as possible of

10 - 135# Deadlifts
10 - 35# Kettlebell swings
10 - Jab, Jab Cross (five each side) on Heavy Bag

I got 10 full plus the Deads and Kettlebell.

jp

Bench, Sumo, Handstands

10-9-8... 3-2-1

Body Weight Bench Press

1/2 Body Weight Sumo Deadlift High Pull

Since my max Bench is my body weight, dropped down to

Bench 135#

SDHP 65#

Time: 10:05

Then practiced Handstands.

jp

Jumping on the road

Being on the road can be a challenge, especially when the hotel 'gym' isn't well equiped.  I'm slowly finding the hotels that at least have a pull-up bar, but they are  far and few between.

  Still fighting lingering effects of the cold which makes it hard to breath at times...

Five rounds of

- 20 Double Unders Jump Rope
- 10 Burpees

Time: 15:23

Walked 1/4 mile to cool the heart rate then practiced some jump rope for a few minutes (high knees and one legged)

jp

Bearish Tuesday

Standard Warm-up

Bear Complex

I did a bit different.  I did decreasing sets as the cold is still kicking my butt.  Seven rounds with increasing weights and decreasing reps:

7 of 95#, 6 of 100#, 5 of 105#....  1 of 130#.

Hate being sick.  Had to break up all the sets into smaller reps except the 7 and the 1.

Hit the road today so it is back to full body weight workouts unless the hotel gym surprises me.  I'm taking a jump rope.  Hopefully the ceiling will be tall enough to get some double under practice.

jp

Sick Thur- Sun

Out Sick Thursday to Sunday; Back at it in the Basement:

5 rounds of

250m Row

Push-ups to failure (knee down/arms fail)

1: Row: 1:00; PU: 26
2: Row: :57; PU: 20
3: Row: :59; PU: 11
4: Row: :57; PU: 14
5: Row: :58; PU: 15

Total time: 11:56 with all the transitions. 

Five Days of no posting

Saturday - Rest

Sunday -

Strength portion was a shoulder workout with push press. Peaked out at 145 for the day. Having to clean it into position makes it tougher.

Then I did
10-9-8-7-6-5-4-3-2-1 of Squats, Sit-ups, and Push-ups for a quick metcon. Time: 4:54.

Monday - LAZY ASS

Tuesday -

Reps of 10-9-8-7-6-5-4-3-2-1 of

1 1/2 body weight deadlifts
Push-ups
Squats

My one rep max on Deadlifts is only 300#. My 1 1/2 body weight is 280#. No way I was getting 55 total reps at 280# so I did mine at 225#. I still had to break up the sets from 10 to 7 into two groups.

Time was 15:23

Wednesday on the road -

5 rounds for time of

10 x [URL="http://www.youtube.com/watch?v=ELFch5g8B9E"]Dumbbell Squat Clean and Thruster (Clusters)[/URL]
10 x Burpees!

Time: 16:40

Then 50 Situps and a 1/4 mile walk to cool down.

jp

Jack

"Jack"

10 x 95# Push Press

10 x 50# Kettlebell Swings

10 X 24" Box Jumps

Repeat for as many rounds in 20 mins:

Finished six full rounds w/ 2 seconds to spare.

95# gets heavy after awhile.  It was suppose to be 115#, but after a test run, I knew that would be too heavy in the long run.

jp

Rowing

Today was an 'Active Rest'

Rowed for 40 mins and a distance of 8270m.

jp

Burpee Pull-ups

Work-out was short and brutal:

100 Burpee Pull-ups for time

Completed in 12:28

jp

Snow and Stuff

Snow Removal :)

Hanging Power Cleans

As many rounds as possible in 7 minutes

10 Kettlebell Swings (35#)
10 Squats
10 Push-ups

Completed 6 full rounds plus the Swings and Squats of the 7th.

jp

Muted Press and Deads

Warm-up 3 reps of 10 x Push, Sit, Squat, Good-mornings, & Shoulder rotations

Work-out

Muted Bench Press reps of 5 (95#), 5 (115#), 3 (135#), 3 (140#), 1 (145#), 1 (150#, 1 (155#), 1 (160#)

Then Deadlift, Rapid-fire for 1 minute at 150# - 33 Reps

jp

Row and Work

===-> Today's Workout at home with the wife <-===

Warm-up: 3 rounds of 10 each of push, dip, squat, good mornings, sit-up

Work out:

Partners alternate rowing 250m and exercise for four rounds. The exercises were Heavy Bag, Knee Strikes, Sit-ups, Heavy Bag.

I was getting the row in ~ 1 min, the wife in ~2. 30 second transitions we were finished in about 16 mins or so.

Cool Down was some stretching. 

jp

Shoulder Press

Shoulder Press (Strict - No push)

Reps of

5x 65#

5x 75#

3x 95#

3x 105#

1x 115#

1x 125#

1x 130#

1x 135#

Followed up with Hand Stands against the wall.  Three attempts each lasting ~ 15 seconds.

Bench and Run

Work out
30 Bench Press at #115
Run 450m
20 Bench Press at #115
Run 650m
10 Bench Press at #115
Run 1300m

Time: 20:34


jp

Front Squat

Strength Day:

Front Squats Reps of 5-5-3-3-1-1-1 at 95-135-145-155-165-175-185(F)

Sun/Mon

Rested on Saturday with a board game fest all day long!

Sunday:

Warm-up with Push/Sit/Squat/Good mornings x10

Sumo Deadlift High Pulls for reps of 5-5-3-3-1-1-1-1 at weights 45-95-115-135-145-150 (F) - 145 - 145.

Then some kicking on the target shield pad

Monday:

Murphy

Run .85 miles (suppose to be 1 mile, but two laps at the gym is .85)

100 Pull-ups

200 Push-ups

300 Squats

Run .85

Time: 49:36

I'm spent.  Still an hour and a half later I am exhausted. 

jp