Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

Triplet 21-15-9

21-15-9 of
Row for Cals
Sit-ups
Push-ups
Time: 6:21
Started with some Back Squats
135#
3 reps on the minute every minute for 10 minutes.

Nursing calf still so I didn't want to go too heavy.

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

Crossfit Total I

CF Total -
Back Squat: 205
Press: 125
Deadlift: 295
Total: 625

Tabata Tuesday

Tabata of Sit, Pull, Push, Sprawl

Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#

Rested Wed and Thur (except for deadlifts on Thursday)

Friday:
High Bar Back Squat 3x5 at 155#

Then For Time:
With 45# bar
50 back squats
25 Hanging Squat Snatch
25 Hanging Squat Clean
25 Press
25 Bent over back rows
Time: 11:43(ish)

Thur Row and Fri Ground to Overhead

Thursday STR:
Back Squats: 5, 5, 5+ -> I did 155# with 8 reps on last set
Then
Row 3K: 12:50ish?

Friday

5 Rounds
15 ground to overhead
15 bar facing burpees
Time: 21:14 at 75#

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

Monday to Wednesday 11 to 13 June 2012

Monday
Str - SQUAT CLEAN – Work up to 1RM (Still nursing hamstring so only went up to about 75#
WOD - 12 minute AMRAP –
-1 Split Jerk from the rack @ 90% 1RM (Done at 65# from the ground)
-200m run (Done as 100m Row)

12 rounds

Tuesday - 5 Rounds for Time:

- 10 reps Back Squat @75% Bodyweight (Hamstring - Did at 65#)
- 10 Box Jumps(Hamstring - used 12" box :-/ )

8:00

Wednesday - Five Rounds for time;
- 1 rep press (85% 1RM )
- 1 strict pullup
- 1 press
- 3 strict pullups
- 1 press
- 5 strict pullups

Time: 12:55 done as Rx at 115  

Finally a non-hammy workout!

jp

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)

Cash out:
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

Saturday

Snatch Practice

Back Squat

12 rounds, 2 reps every thirty seconds
Started at 185 but dropped to 135.

jp

Monday & Tuesday

Monday

Row 1K
10 Deadlifts at 185#
5 rounds
Time: 28:20

Tuesday

AMRAP
Back Squats at each weight

185# - 5
155# - 16
125# - 32

jp

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

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

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

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

Monday/Tuesday Legs from Heck

Good work guys!

Here is Monday and Tuesday.  As programming I cannot express how sucky my legs feel.  They are utterly jello.

Monday:

Max Reps of Back Squats at ~90%/70%/60% of max weight (205#)...

First set was 185# for 6 reps

Second 145# for 15 reps

Third was 125# for 43 reps

That alone made my legs feel like poo.  Stairs were a killer. 

Tuesday:

For time:

30 Box Jumps

200m Walking Lunges

30 Box Jumps

Time: 11:18

And now my legs are lead filled jello.  pht...

I also became a grandfather on Monday night so I am just dead tired...

jp

Push Press and Back Squats

Warm-up

Three rounds of

10 Hip Extensions

10 Double Unders

10 Sit-ups

10 Squats

Workout

5 sets with Reps of 21-15-9-15-21 of

75# push press

75# back squat

Time: 13:57

First two sets were unbroken, but had to break the rest up in smaller groups for the push press and the back squats on the last two sets.

Cashed out with 50 double unders for time.  Took me 6:11, almost twice as long as yesterday.  Stupid double unders.

In the evening I went to a Yoga class.  It was a lot tougher then I thought and incredible stretchy.

jp