6 rounds of One minute each for max reps

Med ball situp - 20#

KB Swings - 35#

Double Unders - (I did two rounds as singles and then switched to standing knees to elbows (engines) becuase of calf pain)

Rest

Ended with 364 reps

Back Squats

Back Squat
3 reps every 20 seconds for 6 min.
I set the bar at 95#. Finished each rep around the 9-11 second mark.
Stayed on the bar for three sets, came off for one.
Then
10 min AMRAP of:
5 lunges (each leg)
10 parallet shoot through
Finished four full rounds, lunges and 3 shoot through.
jp

Pulled Calf

So Tuesday's Filthy Fifty pulled the calf pretty bad.  Didn't do any work outs on Wed/Thur.

Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish...  ugly, ugly, ugly

Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.

jp

Filthy Fifty

For time:

50 Box Jumps, 24/18 inches

50 Jumping Pull-Ups

50 Kettlebell Swings, 16 kg

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press, 45/33 lbs.

50 Back Extensions

50 Wall Ball Shots, 20/12 lbs.

50 Burpees

50 Double-Unders (x3 singles)

Time: 35:35
Worse. Time. Ever.

I got a cramp in my right calf at Box Jump #25 that was totally seized by
the end of the workout. Still tight!

jp

Swim... Front Squat

Saturday I did a light swim.  Nothing to write about, but got some hot tub and steam room time.

Monday
Front Squats
5-5-3-3-3-1-1-1-1
Ended at 165.  Best since knee surgery.

jp

Thursday and Friday

I did spinning for 45 mins on Thursday

Friday

5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12

Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.

jp

Wednesday Chipper

For time:
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43

Tuesday - Back at it

I took the three days to de-load from workouts in hope that the nagging
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp

Thursday, friday, and the weekend

Thursday I did spinning for 40 mins.
Friday's work out
Five sets of: Deadlift x 5 @ 225# - tempo 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Wall ball x max reps in 60 seconds
Rest 90 seconds
Overhead Press with 35# kb x 10 reps - tempo 2010
Rest 90 second
Work was done
Weekend, to include Monday.
I'm deloading all weekend. Just walk and stretch to let this old body recover.  Also doing 5 day pouch test. My eating was getting bad so I'm going to do this hard reset.
jp

Tough Mile

“Tough Mile…ish” (for time)

Run 1 Lap (~350m)

25 x Kettlebell Swings

Farmer’s Walk with #45 Bar (~150m)

Waiter’s Walk with #45 Bar (~150m)

25 x Box Jumps

Sprint 1 lap  (~350m)

Walking Lunges Down and back length of the building (~150m)

Burpees x 25

Run 1 Lap with 20 lb. Medicine Ball  (~350m)

Time: 28:05

This one sucked.   Knees are killing me.  The lunges are what really did me in.

jp

Weighted Pulls

Weighted Pull-Ups

In six attempts or less, find your 1-RM Weighted Pull-Up

Ended at 55#

Then,

As many rounds as possible in 12 minutes of:

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

Run 1 Lap

Completed 4 rounds plus 2 pulls.

jp

Clean Pulls, Push Press, and AMRAP

Four sets of:
Push Press x 5 reps @ 95#
Rest 2 minutes
Clean Pulls x 3 reps @ 135# first three rounds and 155# last round
Rest 2 minutes;

and then
Five sets for max reps of:
30 seconds of up right Row (45/35)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 30 Seconds

Reps: 157

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Mutilated Cindy

Four Rounds of….

Run 1 full lap (~ 400 Meters) and then 5 minute AMRAP of: 

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 5 minutes.  

Completed 15 rounds.

jp

Ring Plank Pull-ups and Incline Push-ups

reps of 25-20-15-10-5 of

Ring Plank Pull-ups and Incline Push-ups

Time: 11:50

I was loosing plank on the ring rows pretty quickly with the last group of each set being pretty ugly.

jp

Back Squat/Weighted Pull-ups/METCON

3 rounds of
6 back squats at 75# (Seemed really light...)
rest 60 seconds
4 weighted pull-ups (Deadhang/+2.5/+10)

Then
6 rounds of...
30 seconds burpees
30 seconds rest
30 seconds sit-ups
30 seconds rest
Total work: 146 reps...  I think...

jp