Friday of Memorial Day Weekend
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
Rx at 95, but I did 75
Every minute on the minute stop and do 4 burpees
Time: 13:57
That would be 56 stinkn' burpees!
jp
Friday, May 25, 2012
Thursday AMRAP 15
15 min AMRAP of...
4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)
Rounds: 9
It was a lot slower then others, but that was becuase I was having issues with HSPU, as always. Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.
jp
4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)
Rounds: 9
It was a lot slower then others, but that was becuase I was having issues with HSPU, as always. Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.
jp
Wednesday, May 23, 2012
Team Snatch
16 Power Snatch @ 65#
16 knees to elbows
16 Power Snatch @ 65#
16 GHD Sit-ups
16 Power Snatch @ 65#
16 knees to elbows
Partners did each pair and both had to complete before moving on.
Finished in 8:43
16 knees to elbows
16 Power Snatch @ 65#
16 GHD Sit-ups
16 Power Snatch @ 65#
16 knees to elbows
Partners did each pair and both had to complete before moving on.
Finished in 8:43
Tuesday, May 22, 2012
Monday, May 21, 2012
Monday Curtis P's
Monday
50 Curtis P's @ 75/35
25 Ball Slams (25/12)
50 Wall Balls (20/14)
25 Box Jumps (24/20)
18 Min Cutoff
I got through 14 Wall Balls. The Curtis P's (Power Clean, Lunge - L, Lunge
- R, Push Press) killed my knees. I've iced three times today to help
recovery.
jp
50 Curtis P's @ 75/35
25 Ball Slams (25/12)
50 Wall Balls (20/14)
25 Box Jumps (24/20)
18 Min Cutoff
I got through 14 Wall Balls. The Curtis P's (Power Clean, Lunge - L, Lunge
- R, Push Press) killed my knees. I've iced three times today to help
recovery.
jp
Wednesday, May 16, 2012
Tuesday and Wednesday
Tuesday
Overhead squat
5-5-5-5-2
Ended with 115#
Then
15 amrap of
3 overhead squat at 65#
12 double unders
7 rounds + overhead squat @65#
Wednesday
100 body blasters in 20 mins (Burpee to pull-up to knees to elbows = suck it!)
Only got 64! And tore up hands.
jp
Overhead squat
5-5-5-5-2
Ended with 115#
Then
15 amrap of
3 overhead squat at 65#
12 double unders
7 rounds + overhead squat @65#
Wednesday
100 body blasters in 20 mins (Burpee to pull-up to knees to elbows = suck it!)
Only got 64! And tore up hands.
jp
Monday, May 14, 2012
Wed-Friday plus Monday
Wed:???
Thur: Worked on full squat cleans
Friday: 10! OH Squat at 65# and Burpees
Monday: Mobility/Flexibility WOD for a whole hour
jp
Thur: Worked on full squat cleans
Friday: 10! OH Squat at 65# and Burpees
Monday: Mobility/Flexibility WOD for a whole hour
jp
Tuesday, May 8, 2012
PTP Continues
Buy-in:
Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups
Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups
PTP WOD: Day 6
Deadlift
Deadlift
Set 1: +5# from Day Five, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (175#)
Set 2: 90% of Set 1, 3-5 reps (175#)
Press
Set 1: +2-5# from Day Five, 3-5 reps (95#)
Set 2: 90% of Set 1, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (85#)
Cash out:
3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.
3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.
Started with 95# and ended with 105#
jp
Monday, May 7, 2012
Tired
Buy-in:
Jump rope, 5:00
Jump rope, 5:00
PTP WOD: Day 5
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups
Time: 13:58
Cash out:
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.
Saturday, May 5, 2012
Med Ball Stuff
Five rounds for time of...
10 x Med Ball Cleans
10 x Overhead med ball walking lunges
10 x Med Ball Sit-ups
Time: 14:04
10 x Med Ball Cleans
10 x Overhead med ball walking lunges
10 x Med Ball Sit-ups
Time: 14:04
Friday, May 4, 2012
Shessh... Record your workouts already...
Wednesday
PTP WOD: Day 3
Deadlift
Set 1: +5# from Day Two, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (185#)
Press
Set 1: +2-5# from Day Two, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (#80)
Set 1: +5# from Day Two, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (185#)
Press
Set 1: +2-5# from Day Two, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (#80)
Cash out:
Back squat 5-5-5-3-3-3 Ended with 195#
Back squat 5-5-5-3-3-3 Ended with 195#
Thursday
Skill work on Squat Cleans mostly
Friday
Day Two's weights
Cash Out
Death by Box Jump starting at 5. I got 23+12 reps
Tuesday, May 1, 2012
Tuesday
PTP WOD: Day 2
Progressive Warm up
Deadlift
Set 1: +5# from Day One, 3-5 reps (190#)
Set 2: 90% of Set 1, 3-5 reps (180#)
Press
Set 1: +2-5# from Day One, 3-5 reps (80#)
Set 2: 90% of Set 1, 3-5 reps (75#)
Progressive Warm up
Deadlift
Set 1: +5# from Day One, 3-5 reps (190#)
Set 2: 90% of Set 1, 3-5 reps (180#)
Press
Set 1: +2-5# from Day One, 3-5 reps (80#)
Set 2: 90% of Set 1, 3-5 reps (75#)
Cash out:
5 RTF
10 KB snatches, 45/30 (5L/5R)
10 one-arm (Russian) swings (5L/5R)
10 burpees.
5 RTF
10 KB snatches, 45/30 (5L/5R)
10 one-arm (Russian) swings (5L/5R)
10 burpees.
Time: 8:53?
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