Press and mini WoD

Did Press at 85# in the following pattern.

3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment.  I was fatigued near the end, but not horribly.

Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50

Stretch

Steam Room

jp

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

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

Friday ship board

100 burpees im 9:54
Then dead hang pull-ups (5) kipping (13)
Stretch
jp

Weighted Pulls

Weighted Pull-Ups

In six attempts or less, find your 1-RM Weighted Pull-Up

Ended at 55#

Then,

As many rounds as possible in 12 minutes of:

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

Run 1 Lap

Completed 4 rounds plus 2 pulls.

jp

Tabata Friday and Home Saturday

Tabata's on Friday. 20 seconds of work, 10 seconds of rest for 8 rounds. 90 seconds of rest between exercises

Dead hang Pull-ups (ugh!) (Max 5, Min 1... Yes, 1.... Stupid dead hangs!)
Hammerthrows (Ab work) (Max 24, Min 20)
Inclined Push-ups (Max 10, Min 4... Again, stupid push-ups!  )

This didn't go well for me as I expected more from the push-ups. The dead hangs were tough just because we had to do them with bent knees from the bar on the top of the squat rack. New pull-up bar 'should' be installed in a week or so at the gym.


 Saturday --


At home today as the gym is closed because the owner/coach is at an adventure race...

5 rounds of the following:
10 reps of 135# deadlift
10 reps of ring dips
10 sit-ups

Time: 10:06

Ring dips haven't done in a long time. Got the first two sets OK, after that I had to use a chair as a crutch... BBppphhttt!

jp 
Oh - and 6 and 7 Burpees for the days...

Lucy

Warm-up was light bear complex with some back extensions and GHDs.

Work out was Lucy.

5 Dead hang pull-ups

10 Burpees

400m Run

Five rounds finished in 18:49. 

Avg HR 156

Max HR 168

Cal 280

Pretty gassed due to burpees followed by running.  Never a good combo for me.

Cashed out with 50 Double-unders at 3:27.

HR shot up to 170.

jp

Chipper Thursday

On the road today.  Chris scheduled a chipper and told me to do five rounds of 5 dead hang pull-ups, 10 push-ups, and 15 Burpbees.  I added 20 squats and 25 sit-ups

Time: 22:32 and a lot of sweat.

jp

Deadlifts and partner run

Howdy,

Chris has done another good day of programming.

Warm-up:

- Shoulder Pass Through x5

- Squats x10

- Double-unders x10

Buy-In

Dead hang pull-ups 1 – 2 – 3 – 4 – 5 (F@3)

WOD

Deadlifts

3-2-2-2-1-1-1-1

165 – 195 – 225 – 235 – 255 – 265 – 275 (F) – 275 (F)

Partners

1 holds plank position the other runs 100m

Three times for time

Teamed with Allison and we did it in 2:45

Cash-out

2 Handstand holds

Stretch

Go…

The Deadlifts were PR’s I think.  I’ll check tonight.

jp