Sunday:
Row for 30 mins.
6300ish meters
Monday:
Cindy -
5 pull-ups (Rings)
10 Push-ups
15 Air Squats
AMRAP 20
Rounds 12 + 12 (pulls plus 7 push-ups)
Started feeling sick on Sunday... Hit the bottom on Tuesday and didn't workout. Most likely won't today either.
Back on the horse on Thursday.
jp
Wednesday, November 30, 2011
Saturday, November 26, 2011
MetCon Saturday
20 min AMRAP
Row 250m (1)
Kettlebell Swing 35# (3,6,9...)
Sit-ups (3,6,9...)
Ring Dips (3,6,9...)
I finished five rounds + the row and 7 swings.
The last round of dips were just awful. I even had to 'spot' them with a chair since I couldn't get the reps as singles at that point.
jp
Row 250m (1)
Kettlebell Swing 35# (3,6,9...)
Sit-ups (3,6,9...)
Ring Dips (3,6,9...)
I finished five rounds + the row and 7 swings.
The last round of dips were just awful. I even had to 'spot' them with a chair since I couldn't get the reps as singles at that point.
jp
Friday, November 25, 2011
Grace
Friday after Thanksgiving, no gym for black Friday. Figured I would take a look at the named wods and see what I hadn't done. I was surprised that I have only done Grace once and not Rx at that.
So I throw on the 45# plates and moved the bar to the driveway and gave it a go.
30 ground to overhead at 135# for time.
Time: 11:18
I should have gone a bit harder and less rest to be honest. The Cleans went pretty smooth, even towards the end, but Jerks were just week.
jp
So I throw on the 45# plates and moved the bar to the driveway and gave it a go.
30 ground to overhead at 135# for time.
Time: 11:18
I should have gone a bit harder and less rest to be honest. The Cleans went pretty smooth, even towards the end, but Jerks were just week.
jp
Thursday, November 24, 2011
All week long...
Monday:
Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....
Tuesday:
100 Sit-Ups for time
Then:
5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)
Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....
Tuesday:
100 Sit-Ups for time
Then:
5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)
I ended with 10:35ish... I was told I did six rounds vice five. Opps...
Wednesday:
Nutts
10 HSPU
15 deadlifts (225# vice 150#)
25 box jumps
50 pull-ups
100 wall ball shots
200 double unders (subbed 600 singles)
400m run w/ 45# plate.
Time: 36 mins
Thursday:
Great thanksgiving with Ashley, Carl and Riley. Turkey turned out perfect and all the sides were great. :)
jp
Sunday, November 20, 2011
Friday, November 18, 2011
Snow Shovel?
50-40-30-20-10
Double Unders (Sub 3x singles)
"Snow Shovels" - Bar w/ one 15# plate. Hold like a shovel and move up and over a 20" bench back and forth.
Time: 8:55
jp
Double Unders (Sub 3x singles)
"Snow Shovels" - Bar w/ one 15# plate. Hold like a shovel and move up and over a 20" bench back and forth.
Time: 8:55
jp
Thursday, November 17, 2011
Thursday chipper
To
50 each of...
Up & downs (no push-up burpees )
Push-ups
Sit-ups
Good Mornings w/ bar
SDHP w/ bar
box jump
Time of 18:37
50 each of...
Up & downs (no push-up burpees )
Push-ups
Sit-ups
Good Mornings w/ bar
SDHP w/ bar
box jump
Time of 18:37
Wednesday, November 16, 2011
Tuesday, November 15, 2011
Monday & Tuesday
Monday
6 rnds
10 deadlift at 200 lbs
15 push ups
20 sit ups
Time of 1455
Tuesday
7 rnds
U
7 overhead squats at 45 lbs
7 pull ups (knees raised)
Time of 810
jp
6 rnds
10 deadlift at 200 lbs
15 push ups
20 sit ups
Time of 1455
Tuesday
7 rnds
U
7 overhead squats at 45 lbs
7 pull ups (knees raised)
Time of 810
jp
Friday, November 11, 2011
Thursday Triplet and Friday Long work
Thursday:
4 RFT of:
7- Hang Power Cleans (155/105) but scaled to 105# :(
14- Walking Lunges
21- Jumps Over Bar
Time: 6:55 (?)
Friday:
Row 1k
50 squats
100 push-ups
150 sit-ups
Row 1k
Time: 28:23
Push-ups were the killer. I would say almost half the time was spent on them. The 1k were each around the 4:20ish mark.
jp
4 RFT of:
7- Hang Power Cleans (155/105) but scaled to 105# :(
14- Walking Lunges
21- Jumps Over Bar
Time: 6:55 (?)
Friday:
Row 1k
50 squats
100 push-ups
150 sit-ups
Row 1k
Time: 28:23
Push-ups were the killer. I would say almost half the time was spent on them. The 1k were each around the 4:20ish mark.
jp
Wednesday, November 9, 2011
Tuesday, November 8, 2011
Ugly little MetCon
5 rounds for time of...
30 Double Unders (Substituted 90 singles)
20 air squats
10 burpees
Time: 12:27
30 Double Unders (Substituted 90 singles)
20 air squats
10 burpees
Time: 12:27
Monday, November 7, 2011
3x3 press
General warm-up
Press 3 reps of 3 with a few early warm-ups
105-115-125(F)
I failed on the second lift of 125, dropped to 120 and failed on the third lift. 115 it is.
Finished with 100 situps
jp
Press 3 reps of 3 with a few early warm-ups
105-115-125(F)
I failed on the second lift of 125, dropped to 120 and failed on the third lift. 115 it is.
Finished with 100 situps
jp
Saturday, November 5, 2011
Friday and Saturday
Friday
One rope climb
three rounds of 5 broad jumps and one lap running
One rope climb
Time: ???
Saturday
Row 300m
20 Push Press (#95)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Time: 12:12
One rope climb
three rounds of 5 broad jumps and one lap running
One rope climb
Time: ???
Saturday
Row 300m
20 Push Press (#95)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Time: 12:12
Thursday, November 3, 2011
Back Squat and Sit ups
Five rounds
Each round is a 3 minute AMRAP of
3 Back Squats (I did 155# vice the Rx 255#)
12 Sit-ups
Rest 1 min between rounds
Score is total number of complete rounds.
I scored a 14, having to adjust the weight on the first rep cut me down to a two rep, but I got three on all the others.
jp
Each round is a 3 minute AMRAP of
3 Back Squats (I did 155# vice the Rx 255#)
12 Sit-ups
Rest 1 min between rounds
Score is total number of complete rounds.
I scored a 14, having to adjust the weight on the first rep cut me down to a two rep, but I got three on all the others.
jp
Wednesday, November 2, 2011
Mini Fight
Wife wanted to workout after her work today. I did a 'FGB' type workout for her with the heavy bag
3 rounds of the following five exercises
1 min Heavy Bag
1 min Ring plank pulls
1 min sit ups
1 min press (45# for me)
1 min row
Rest one minute between rounds...
Work was done. :)
jp
3 rounds of the following five exercises
1 min Heavy Bag
1 min Ring plank pulls
1 min sit ups
1 min press (45# for me)
1 min row
Rest one minute between rounds...
Work was done. :)
jp
Two for Tuesday
Tuesday AM was a gasser...
15 AMRAP of
5 Chest to Bar Pull-ups
10 Wallball (20#)
15 Kettlebell Swings with a 45#
I got 6 full rounds and the chest to bar pulls with one more wallball. Arms were shot.
After work I went to the base gym's new 'tactical fitness' area and did some skill work.
Row 500m
Some light bear to warm-up
Snatch - I started with PVC, went to the kiddie bar and then ladies bar. I ended at a 65# and feeling comfortable, but couldn't get over the fear of a full snatch with 75#. Just couldn't get my mind to buy into the whole thing... Need More Practice!
jp
15 AMRAP of
5 Chest to Bar Pull-ups
10 Wallball (20#)
15 Kettlebell Swings with a 45#
I got 6 full rounds and the chest to bar pulls with one more wallball. Arms were shot.
After work I went to the base gym's new 'tactical fitness' area and did some skill work.
Row 500m
Some light bear to warm-up
Snatch - I started with PVC, went to the kiddie bar and then ladies bar. I ended at a 65# and feeling comfortable, but couldn't get over the fear of a full snatch with 75#. Just couldn't get my mind to buy into the whole thing... Need More Practice!
jp
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