A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp

Fri and Sat

Friday
Bear Complex
4 4 3 3 1 1
Ended last end at 135 - but had a fail with the last push press.
Saturday
Death by push-ups
1 push every minute on the minute adding one each minute.
I got 14 and failed on the 14th on round 15.
Then 50 medicine ball sit ups with 20#.
jp

Swim on wed and Bear on thur

Ok

On Wednesday I tried the main site WoD of 50m swim 25 push-ups for five rounds. Took me about 12 minutes or so. Stupid stop watch didn't take so I'm not 100% sure.

Thursday was the Bear. I started at 75 and went up by 5 pounds each of the five rounds to finish at 95#. Seven reps per round.

jp

AMRAP and Unit PT

==== TODAY ====

Warm-up

30 jumping jacks, 10 wall balls, 20 sit-ups, 10 push-ups, 3 - 5 sec Hand Stand holds

Skill

Light Bear Complex

Workout

As many rounds as possible in 12 minutes

5 push-ups

10 sit-ups

15 squats

I think I hit 13 plus 5 push-ups. I always have a hard time counting my reps. Regardless the work was done and the HR monitor had 181 calories for 12 minutes. Not too shabby.

Cash Out

60 sec total L-sits. Took me 6 sets of 10 sec to get it done.

Afterwards I was under 185# for the fourth time this week. That was my goal weight. If I'm under again in the morning, I'm calling goal and changing the profile! Hoot!

This afternoon I participated in the unit PT.  We did mostly running with a few sprint sets inside a relay race format.  I capped it off with some jump rope.  50 double unders in 4:11

jp

Bearish Tuesday

Standard Warm-up

Bear Complex

I did a bit different.  I did decreasing sets as the cold is still kicking my butt.  Seven rounds with increasing weights and decreasing reps:

7 of 95#, 6 of 100#, 5 of 105#....  1 of 130#.

Hate being sick.  Had to break up all the sets into smaller reps except the 7 and the 1.

Hit the road today so it is back to full body weight workouts unless the hotel gym surprises me.  I'm taking a jump rope.  Hopefully the ceiling will be tall enough to get some double under practice.

jp

Bear Complex

I tried the Bear Complex this morning in the basement. At the gym we have the nice rubber bumper plates that you can drop and not worry. In the basement I have the old metal ones that will crack the concrete so I had to be careful not to ditch the weights.

Here is the Bear:

1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)

This site has a great breakout of the exercise.

I did 7 rounds of 7 starting at just the bar (45#) and ended at a total of 120#.  I was pretty happy with the weight, but it was hard on the knees, shoulders, back, legs...  Shall I go on? :)

jp