Missed Saturday and Tuesday at Hotel

Saturday

3 Clean and Jerks at 115#
25m walk with 115# in front rack position
30 second rest
10 rounds in 14:39

Tuesday
Burpee/Dumbell Fran
21-15-9
Dumbbell Thrusters (30# Dumbbells)
Burpees
Time: 13:19

jp

Sumo-Jackie

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)

50 thrusters with the bar (45/35)

30 pullups

Time:12:20ish

Farmer's Walk and Thrusters

400m of Farmer's walk with 40# dumbbells. Stopping every 10m to do one thruster with said dumbbells.

Time: 22:57
Cal: 308
Avg HR: 148
Max HR: 169 

Then did 50 single jump ropes and then 50 double-unders. They go slow. 
Total time 5:45


jp 

Road Work Out

Thrusters with 30# Dumbbells
Burpees

21-15-9

Time: 11:20

Then 50 Back Extensions

Had planned on pull-ups, but with the ripped blister I wasn't going to be able to grasp the bar long enough. So Burpees to the rescue, I guess.

Also I'm going to claim the 1/2 mile or jog from Terminal C to Terminal A at Washington National trying to catch an early flight home, which was over sold...  Oh well.

jp




jp

Dumbbell Fran on the Road

Warm-up: Push, Sit, Squat, Jumping Jacks

Work Out:

Dumbbell Thrusters (30# DB)
Pull-ups
Three sets of 21-15-9
Time: 9:38

Then did some ab work with planks, sit-ups, and medicine ball leg lift/crunch thingys.

Stretch and foam roller the legs a bit.

Not bad for the hotel, they do have a nice sit up here for a hotel gym.

jp

Travel Monday & Tuesday

On the road again...  Blah! :)

Monday:

5 rounds for time

20 Double-unders
20 Squats
20 Push-ups
Time: 20:40

Tuesday

Fran'ish'

21-15-9

Thurster with 30# Dumbbells
Burpbees

Time: 12:58

jp