Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

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

Tue to Sat

Tuesday
10!
Bodyweight Bench Press
Kipping Pullups

Started Bench at 165, but ended at 125.

Time: 12????

Wed

DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)

WOD:

5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest

Reps: 11+10

Thur
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup

Time: 12:??

Handstands were the goat.  Only did Halves or Negatives w/ push-up

Fri

Push Press at 10, 7, 5, 5, 5 ended with 125#?

Sat

Fontenelle Forest with Granddaughter and Wife

jp

Tuesday and Wednesday

Tues
5 rft or 25 min
20 each of...
Sit-ups
95# push press
Double unders (*3 for singles)
95# hanging power clean
DnD - rnds was 3+36
5 rnds was a killer... most likely in the hugh 30's
Wed at the hotel
3 rft
3 wall walks
6 burpees
9 kettlebell swings at 35
12 squats
15 sit-ups
Time 9:36
Did some dumb bell snatches for skill work afterwards ending at 40#
jp

Thursday Triplet and Friday Long work

Thursday:


4 RFT of:
7- Hang Power Cleans (155/105) but scaled to 105# :(
14- Walking Lunges
21- Jumps Over Bar
Time: 6:55 (?)


Friday:


Row 1k
50 squats
100 push-ups
150 sit-ups
Row 1k
Time: 28:23
Push-ups were the killer.  I would say almost half the time was spent on them.  The 1k were each around the 4:20ish mark.


jp

AMRAP - Core Lifts

In 20 minutes conduct as many rounds as possiable of

4 Deadlifts
3 Hanging Power Cleans
2 Front Squats
1 Push Press

I used 95# because the listed 135# was a bit heavy for me. Still not strong enough.

I got 21 full rounds of the lifts.

Cal: 280

Avg HR : 145

Max HR: 166

jp

Snow and Stuff

Snow Removal :)

Hanging Power Cleans

As many rounds as possible in 7 minutes

10 Kettlebell Swings (35#)
10 Squats
10 Push-ups

Completed 6 full rounds plus the Swings and Squats of the 7th.

jp

Sunday at home

Sunday Morning at home. 19 Months Post op

Three exercises:

Kettlebell Swings w/ 35# bell
Hanging Clean w/ just the 45# bar. (Tried with 95#, but the number of reps was killing me)
Front Squat w/ 15 pound bar

Reps of 20-19-18-17-16-15-14-13-12-11
Time: 32:18

Did take a long time for the workout. Some of that was changing the bar between reps 20 and reps 19 as the 95# was too heavy for a decent, consistent movement. But... It is snot load of reps, 140 total for each I did my math right.

Deadlift, Hanging Power Cling, Push Jerk

5 rounds for time

12 Deadlifts

9 Hanging Power Clings

6 Push Jerks

Completed at 95# but Rx was a whopping 155#

Time: 15:57

Monday - Hanging Power Clean, Burpees, Sit-ups

Standard Warm Up

10-9-8-7-6-5-4-3-2-1
of
Hanging Power Cleans (65#)
Burpees
Sit-ups x2 (so 20-18-16...)

Time: 15:15ish

jp

Press, Hanging Power Clean

Today was a good work out.

Warm up was a bit modified: 2x (10 Pull-ups, 10 Sit-ups, Good Morning & Shoulder rotations with PVC pipe)

Buy-In: 3x(5 Inch Worm Push-ups, 10 Kettlebell swings /45#, 10 lunges)

Work Out in two parts:

3-3-3-3-3 Press: (95, 100, 105, 110 (F on 3), 105 (F on 3))

30 Hanging Power Clean at 65# for time: 1:48

Cash Out: Stretch

jp

Hanging Power Clean & Burpees

Three rounds for time

Hanging Power Clean (Rx: 135 completed at 95) x15
Burpees x15

Time: 11:53

Warm Up was the Cross Fit Warm up as usual.  Walk the dog to cool down.

jp