Weekend update

Saturday - bike 14 miles
Suppose to be 30 put weather didn't cooperate.
Monday am - row 5k in 22:55.

The week in workouts

Monday - Didn't do much… Lazy Holiday
Tuesday - MetCon 20 minute AMRAP
"BLAMRAP" - Mod for home use
1- Muscle Up (Jumping Muscle Up with a Dip)
3- Deadlifts (185#)
5- Burpees
7- Box Jumps (20″ - Step ups)
250m Row
Rounds: 6 Full
Wednesday - Bike Ride - 22.5 miles in 1:46
Thursday - MetCon
For Time:
50- Med ball squat-clean, wall-ball shots (First half with 14#, second half
with 20# - Shared due to lack of balls)
1- Rope climb
50- Hand release push ups
1 Rope climb
Time: 10:50
Friday - Strength
1 Rep Max Weighted Pull-up - Started at 20# and ended at 50#, failed at 60#.
jp

Bike Ride

Friday afternoon rode the bike for 19.25 miles in around 1:40ish.  Very heavy wind on half the ride.

jp

Monday -

TV Assessment
run 1.5 laps
5 pulls
10 push
15 sit
20 squat

PM - Rode bike 10 miles at 15mpsh

Wed - Bike and Thur - C&J with step-ups

Wednesday I played hooky and took a 18.75 mile bike ride.  Took about 1.5 hours.  Sore and tired, especially the groin

Thursday was supposed to be overhead squats and box jumps…  Still not doing squats due to the knee so they were out.  Substituted 115# clean and jerks and short step ups to avoid the impact.

5 rounds of

5 clean and jerks

10 step ups (16” box)

Time: 8:10

jp

Bike Ride

Saturday I broke out my bike.  I rode from the house to Lake Z, all around the Lake and back home.  14.43 miles in 1:05.

Rubber legs.

Spent Sunday on the roof painting and on the ground weeding.

jp