Mulch, Rest, Deadlfit

Friday:

Workout today was moving 12 cubic yards of mulch from the drive way to the backyard. Time:6 hours.

Buy in was 1.5 hours of weeding.

Cash out was day 27 of buepees.

I was beat.

Saturday:
Back recovers from Mulch

Sunday:

Reps of 21-15-9 of
185# deadlift
20" box jump
Time: 7:50

I broke up the deadlifts way too much, should have been able to power through more. Oh well.

Cash out with 1 handstand push-up

jp

Swim on wed and Bear on thur

Ok

On Wednesday I tried the main site WoD of 50m swim 25 push-ups for five rounds. Took me about 12 minutes or so. Stupid stop watch didn't take so I'm not 100% sure.

Thursday was the Bear. I started at 75 and went up by 5 pounds each of the five rounds to finish at 95#. Seven reps per round.

jp

Overhead Lunge and Press

This week is a 'recovery' week at the gym. Lighter Workouts, more skill work, more mobility

Work Out
5 Overhead Lunges with 35# plate
5 Press with same 35# plate
10 rounds
Time: 4:26

Loooooots of hip mobility on the wall, some odd stretching with the barbells (butterfly stretch with a 45# bar rolled on the outside of each leg... Pulled the hair on my leg!), glute stretches

jp

Death by Push-ups

Death by Push-ups

Dynamic Warm-up
Buy-in - Overhead Squat fundamentals/practice

Work-out
1 push-up every minute on the minute, adding 1 push-up for each minute
We did only 15 rounds, but I expect I would have failed at 16/17. 
Then assisted negative push-ups until failure

Cash-out
Hip Mobility

Press

Five rounds of three reps Press. 75-95-115-125(F)-125(F)

10 min as many rounds of possible team work out.

four stations
pull-ups
push-ups (incline)
sit-ups
squat

When the guy on pull-ups gets five, we switched. Got 9 rounds in 10 minutes.

jp

Base Line and Swim

Yesterday:

Baseline

400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

4:40 - Calf is still tight so the run was slower then I would have liked, plus we are still 'faking' the pull-up bars in the new gym, using the weightlifting bars on the highest part of the squat rack. Smashed my chin on the way down since the 'give' a bit...
(plus 17 Burpees in the warmup)

Today:

Swim for 1/2 mile in 22:40 then did five 25 yard sprints
(plus 18 Burpees in the warmup)

jp 

Grace

Grace

30 Ground to Overhead.  Rx is 135, but I did 115.  I think I could have done the Rx weight, but it would have been an easy 10+ min WOD.

7:40

Max time in an L-Sit:  A messily 17 sec.  :(

jp

Saturday AM was team workouts at the gym.

Got teamed with Scott which was good as he was one of the strongest in the gym. Work out was in pairs of two complete the following:

300 Wallballs
300 Single Arm Kettlebell swings

Scott and I had the strategy of doing 10 wall balls each, alternating while the other maxed out the kettlebell swings. Strategy worked pretty well as we finished the KB swings at the 16 min mark, which made the rest of the wallball time as resting for the non exerciser. We finished up in the 21:30 range. Hard work. That was WAY to many wall balls for one day.

jp
Also 14 Burpees

Push Jerk

Push Jerk reps of 3-3-3-3-3

Started with the 45# bar, ended with 85#.  Coach wanted us to go to a full deep squat with each rep after the landing.  At the lighter weight I could stick the 45 at the bottom, but with 85, I was hitting about half way and having to lower for the rest.

Interesting movement.

Afterwards as many rounds as possible of wall crawls in five minutes.  I was about 15.  Start with feet on the wall with chest on the floor.  Walk the feet up the wall and hand into the wall.  Touch the chest to the wall in the handstand position.  Walk the hands back out and feet down the wall.  It is a long five minutes. :)

jp

Push-up and Sit-up

Dynamic Warm-up (push/sit/pass through/good mornings/rope climb/burpees)

Buy in

tricep push-up - on parellates with feet out, dip down into a dip, then push to extend arms and body into a ridged plank.  Max reps x2 with 2 min break between. 

Silly thing to do to your arms before the below workout...

Workout

10 rounds of

10 Push-ups

10 Sit-ups

Time: 7:13

Stretch...

jp

Oh…  and Burpee count is 13

Monday/Tuesday Legs from Heck

Good work guys!

Here is Monday and Tuesday.  As programming I cannot express how sucky my legs feel.  They are utterly jello.

Monday:

Max Reps of Back Squats at ~90%/70%/60% of max weight (205#)...

First set was 185# for 6 reps

Second 145# for 15 reps

Third was 125# for 43 reps

That alone made my legs feel like poo.  Stairs were a killer. 

Tuesday:

For time:

30 Box Jumps

200m Walking Lunges

30 Box Jumps

Time: 11:18

And now my legs are lead filled jello.  pht...

I also became a grandfather on Monday night so I am just dead tired...

jp

Tabata Friday and Home Saturday

Tabata's on Friday. 20 seconds of work, 10 seconds of rest for 8 rounds. 90 seconds of rest between exercises

Dead hang Pull-ups (ugh!) (Max 5, Min 1... Yes, 1.... Stupid dead hangs!)
Hammerthrows (Ab work) (Max 24, Min 20)
Inclined Push-ups (Max 10, Min 4... Again, stupid push-ups!  )

This didn't go well for me as I expected more from the push-ups. The dead hangs were tough just because we had to do them with bent knees from the bar on the top of the squat rack. New pull-up bar 'should' be installed in a week or so at the gym.


 Saturday --


At home today as the gym is closed because the owner/coach is at an adventure race...

5 rounds of the following:
10 reps of 135# deadlift
10 reps of ring dips
10 sit-ups

Time: 10:06

Ring dips haven't done in a long time. Got the first two sets OK, after that I had to use a chair as a crutch... BBppphhttt!

jp 
Oh - and 6 and 7 Burpees for the days...

Muted Press and Handstands

Muted Press (like a bench press from the floor)  7 reps of 5.

Finished with a successes on 180, but failed the 185.

Afterwards was suppose to be 30 handstand push-ups for time.  I got 4.  My first 4 to be honest, then spent the next 10 mins working on negatives.

jp

Deck of Cards

We did the deck of cards today...

Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = burpees
Diamonds = mountain climbers (4ct)
Spades = flutterkicks (4ct)
Clubs = situps
Jokers = Row 500m

Finished the whole deck in about 33 mins. Burnt around 457 calories. Was very pooped. Worst combo was the I pulled the 9 and Ace of Burpees then four cards later got a 10 and king...

Had to do this at home since we have a guy coming in to fix the bathroom.

jp
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Monday Sumo Deadlift Max Efforts

Saturday night I dumped...  First time in a looong time.  I guess BBQ ribs are NOT back on the menu for me.  Who knew?  After being ill, I slept from 6pm to 6am.

Sunday = Rest day with a light walk with the wife and dog

Monday

Dynamic Warm-up

Sumo deadlift max effort

Reps of 5 (135#) - 5 (165#) - 3(225#) - 3(255#) - 1(265#) - 1(285#) - 1(295#) - 1(305#)

The 305 beats my regular deadlift record (300#) so I was pretty excited. 

Followed by a 5 min as many rounds as possible of 95# clusters.  Clusters are cleans followed by a front squat (or a squat clean) followed by a thruster (push press from the bottom of the squat).  Every time you rest with the weight on the ground or drop the bar or hands move from the bar you owed four burpees post workout. 

 I only got 14 clusters.  Lots of resting in the rack position dropped the bar four times had to do 16 burpees.  This exercise just stunk to high heaven...  Not my friend.

jp

2 of 100

Saturday team WOD

Team WOD at the gym Saturday was a devilshly work out. It started of funny when we had to push the coaches truck in teams as part of the warm up.

Next it was men vs women on rounds of push-ups, squats, sumo deadlift high pull, wallball and kettlebell swings. The last station was a run around the building. The runner set the pace for switching sets. 20 minutes was a long time! No idea how we did either, just worked hard.

jp