Stuff...

Friday was the Games Open Workout #4
60 Bar Facing Burpees
30 Overhead Squats (Rx at 135#, but I only had 75#)
10 Muscle-ups
AMRAP 10.
That is right. Ten minutes to get through multiple rounds. Yea, right. :-)
I made it through the burpees and 11 of the Overhead squats. OHS are a
pretty big weakness following the surgery, well all squats are a weakness.

Saturday I went to the other half's gym on a guest pass and did the spinning
class followed by a bit of skill work on hanging cleans

Sunday - mostly rest

Monday - "Randy" - 75 power snatches at 75#
I did it Rx'ed for 8:40ish. Started out the gate too fast/hard and took too
long of breaks to catch my breath.
jp

Deadlift Thursday

Took Wednesday completely off.  Knees need the break! :)

Thursday was Deadlifts.

3 sets of 3 rep, building to a max effort.

I got a 295 finish on my three reps which was a great lift for me.  I was pretty happy.

jp

PM Classes first half of week

Monday PM:

50-40-30-20-10 of: Push Press (45/35) and Box Jumps (20″)

I jumped up on the boxes and stepped down due to the knee.

Time: 14:40ish

Tuesday PM:

6 RFT of:  5- Front Squats* (185/125) and 10- Kettlebell swings (70/45)

I scaled the work down to 95#, again due to the knee.
*Front squats must be cleaned from the ground.

Time: 12:40ish (I think?)

This took much longer then it should.  The 70# cannon ball was a killer.

Knee is super sore today.  I'll be taking Wednesday completely off.

jp

Weekend update

Saturday - bike 14 miles
Suppose to be 30 put weather didn't cooperate.
Monday am - row 5k in 22:55.

Wed to Fri

Wed - spinning for 45 mins
Thur - run 2 laps then so 21-15-9 of toes to the bar and weighted burpees, then run 2 laps
   Time: 16:20ish
Fri - 100 each of pulls, push, sit, squat - In the basement had to use some odd things to get pull-ups going between the I-Beam or rings way to low...
   Time: 32ish

Low Bar Backsquat

Warm-up
Slow build to three rounds of 7 low bar back squats.

Still nursing the knee so I went light.  Finished at 165#.

jp

Tabatta Double Unders

Tabatta Double Unders are what they are.

Warmed up with the Bear.  Ended with 125.

Max: 12; Min 3 – I got to the point when I was trying to force them vice taking a nice easy jump with the rope.

Cash Out was overhead squat fundamentals.

jp

Walk it off

Walk it Off
100m OH Walk - 95#
100m Waiter Walk(L) - 35# KB
100m Waiter Walk(R) - 35# KB
100m Farmers Carry - 45# plate each hand
400m Run

Time: 11:13

The week in workouts

Monday - Didn't do much… Lazy Holiday
Tuesday - MetCon 20 minute AMRAP
"BLAMRAP" - Mod for home use
1- Muscle Up (Jumping Muscle Up with a Dip)
3- Deadlifts (185#)
5- Burpees
7- Box Jumps (20″ - Step ups)
250m Row
Rounds: 6 Full
Wednesday - Bike Ride - 22.5 miles in 1:46
Thursday - MetCon
For Time:
50- Med ball squat-clean, wall-ball shots (First half with 14#, second half
with 20# - Shared due to lack of balls)
1- Rope climb
50- Hand release push ups
1 Rope climb
Time: 10:50
Friday - Strength
1 Rep Max Weighted Pull-up - Started at 20# and ended at 50#, failed at 60#.
jp

Bike Ride

Friday afternoon rode the bike for 19.25 miles in around 1:40ish.  Very heavy wind on half the ride.

jp

Don't drop the baby

5 rounds for time
Half a lap
15 medicine ball sit-ups
15 box jumps
Carry 20# medicine ball for all exercises. If you drop the ball you pay you a 50 burpees penalty.
Time 14:09 - no penalty

Sumo-Jackie

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)

50 thrusters with the bar (45/35)

30 pullups

Time:12:20ish

Spinning

I did the Tuesday lunch spinning class as well as the 6am Wednesday class.

Burns lots O' Calories. :)

jp

Cleans

Five one rep max cleans after dynamic warm-ups
Ended with 165# clean.
jp

Monday -

TV Assessment
run 1.5 laps
5 pulls
10 push
15 sit
20 squat

PM - Rode bike 10 miles at 15mpsh