3-3-3-3-3
Push Press ending with 145 - Think that is a PR

WOD
20min AMRAP of
5 dead hang pull-ups
15 double unders
25 lunges (Rx was Iron Mikes)
6 (or 7) +21

jp

W-Su Need to report sooner

Wed
4 Deadlifts
3 Hanging Power Cleans
2 Front Squats
1 Push Press
115#
20 Min AMRAP - 17 rounds

Thur - Mobility

Friday
20 unbroken back squats at 140
then
5 Rounds for time:
5 One Arm KB Snatch (each arm) 35#
5 One Arm Overhead Squat (each arm) 25# dumbbell
5 strict pullups
Time: 11+

Saturday
3 rounds for time of
15 wallballs 20#
20 kettlebell swings (35#)
25 abmat situps

Time: 7:10

Sunday
Rest w/ a short walk

jp

Tue to Sat

Tuesday
10!
Bodyweight Bench Press
Kipping Pullups

Started Bench at 165, but ended at 125.

Time: 12????

Wed

DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)

WOD:

5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest

Reps: 11+10

Thur
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup

Time: 12:??

Handstands were the goat.  Only did Halves or Negatives w/ push-up

Fri

Push Press at 10, 7, 5, 5, 5 ended with 125#?

Sat

Fontenelle Forest with Granddaughter and Wife

jp

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

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

Evil little AMRAP

12 min AMRAP (reps):
Ground to Overhead (95lb/65lb)
* (Either a snatch, clean and jerk or push press may be used to take the bar from the ground to overhead.)
Every minute on the minute, do 2 burpees.


54?  Rx
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

Back Squats and AMRAP

5-5-3-3-1-1-1 Back Squats
95-115-135-150-160-170-185
Squats are still a sour spot. I'll most likely never be doing a 200# squat
with the knees I've got. :-(
At least a 6 min rest then
7 Min AMRAP
10 Back Squats (at 50% of above. I went 95#)
10 Box Jumps (I did a combo of full jumps and jump up/step down)
10 Pull-ups (I got the rings for the pull-ups)
Rounds: 3+18
jp

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

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

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

AMRAP

20 minute AMRAP.  Rx had a 400m run, but the knee is getting flaky so I subbed 20 SDHP

400m Run (20 SDHP)
20 Burpees
20 Sit-ups
Finished 4 rounds and 15 pulls

jp

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

AMRAP

The best part of being a fed is having all the holidays off... :)

In the basement...

As many rounds as possible in 20 minutes of

14 Jumping Squats
Run 14 stairs up and back down
14 Round house on the heavy bag (7 each leg)
14 sit-ups
14 Kettlebell swings (only 20# as I' still pampering the wrist)

Rounds: 9 + 10 Jumping Squats

I also ordered online a good cable jump rope which I hope to add to my home workouts as spring approaches (yes it is only February, I know), as well a a heart rate monitor.  The Polar T7 model seemed to be the best choice vs. price for features without going all $$$$.

I'll post how those both workout.

jp

Basement Workout

Workout in the basement

20 mins, as many rounds as possible of

10 - 135# Deadlifts
10 - 35# Kettlebell swings
10 - Jab, Jab Cross (five each side) on Heavy Bag

I got 10 full plus the Deads and Kettlebell.

jp

Snow and Stuff

Snow Removal :)

Hanging Power Cleans

As many rounds as possible in 7 minutes

10 Kettlebell Swings (35#)
10 Squats
10 Push-ups

Completed 6 full rounds plus the Swings and Squats of the 7th.

jp

Sun to Tue

Saturday was a rest day...

four rounds of 20/15/10/5 of 
135# Deadlifts
15# Overhead Squats
Sit-ups
Time: 8:20ish

Monday - Back Squats with a twist... Chris added in chains to the deadlifts. We did 10 rounds of 3 reps each. Each set added either weights or chains. First time working with the chains and it was interesting. It just flet weird having them hanging from the bar.



Today was Deadlift Tuesdays. This week was one rep maxs. Max weight, single lift, working our way up. I maxed out at 285, which is a new PR for me at this weight.

We then did 7 minutes of the following:
5 Kettlebell Swings (45#KB)
5 Box Jumps (I stepped up due to bad knee)
5 Lunges