Wall Ball, Box Jump, Dumbbell Snatch

Did a 20 AMRAP of the triplet

10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20

Calf is still bothering me.  Box jumps seemed to aggravate it a lot.  Moved to step ups after first round.

jp

Monday on the Road

Hotel Gym just sucks.  Not a lot to work with.  You think they could at least put in a pull-up bar...  That  would be cheaper then the crappy leg machines.  So it looks like a body weight week for me.

Three rounds of
50 double unders
15 air squats
10 sit-ups
5 burpees
Time: 21: 11

Then Ladder up one arm dumbbell snatch, two per arm.  Finished with 50# because that is as heavy as they had.

jp

More ship

Monday - 10 rounds
Row 10 calories
10 burpees
19:18
Tuesday - 5 rep dumbbell press
Ended with 65 lbs
Then
7 rnds
55 lbs farmer carry and 10 push-ups
Wed
Snorkeling 20 mins and kayak 1 hour
Thursday
Tried db snatch but ship to bumpy. Weighted pull-ups ended with 50 lbs
Run 1/8 mile then 10 push-ups for 10 rounds.

Run, Snatch, Knees, Pull

22 months post-op

Warm-up was more of the same, but in different order...

Workout

Run 650m (1 lap in the gym)

20 dumbbell snatch (30#)

10 knees to elbows

5 pull-ups

10 knees to elbows

20 dumbbell snatch (30#)

Run 650m

Time: 12:26

This was a fun workout.  Legs started to be jello on the second run, but picked up afterwards.

Cals: 203

Avg HR: 164

Max HR: 180

jp

Wed and Thur

How the heck did I forget to put Wednesday up?

5 dumbbell snatches each hand with 25#
10 Burpees
20 Sit-ups
5 rounds
Time: 22:08
Cal: 286
Avg HR: 145
Max HR: 167



Thursday

100 Burpees for time. Completed in 10:42

Cal: 150

Avg HR: 154

Max HR: 167

- I had some heart rate monitor issues early.  Slowed down the Burpees.  Don't know if/how it affected the HR.  The damn band slipped off my chest to my tummy and wasn't picking up the HR.

Rested 5 mins.

100 squats for time. Completed in 3:25

Cal: 46

Avg HR: 149

Max HR: 160

Rested 5 mins.

Jump Rope for 10 mins. Trying to get the occasional double under. I think I only strung three together as my best today.

Cal: 143

Avg: 151

Max: 160

jp

Dumbbell Snatch, Box Jump, Lunge

Today's warm up was different:

Three Rounds:

20 Double Unders

10 Burpees

10 Pull-ups

10 Sit-ups

That took care of my 8 required Burpees!

Work Out was Three Rounds

10 one arm dumbbell snatch for each arm (25# Rnd 1; 30# Rnds 2 & 3)

20 Box Jumps

40 Walking Lunges

60 Sec Rest

Time: 24:15

Snatch was tricky, but I got more comfortable with it after the second round.

jp

WOD - Row and Dumbbell Snatch

As Rx:

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

As completed at base gym
100 - 45# Sumo deadlift high pull
30# Dumbbell snatch, 50 reps (Switched to 20# ½ way)
75 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 35 reps
50 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 20 reps

Time: 39:42

Long and painful

jp
22

WOD - Dumbbell Snatch, Box Jump, Run 400m

Still on the road, but the gym was empty on Saturday morning at 0500 so I could use the treadmill for a circuit workout which was nice.

As completed in hotel gym:

Three times for time
20# Dumbbell Hanging Snatch 5 per arm
10 Box Jumps (~16") on bench
400m Run on Treadmill

Time: 12:26

I should have programed a fourth round as the workout was a bit short, but that is OK...  :)

jp