Ring Plank Pull-ups and Incline Push-ups

reps of 25-20-15-10-5 of

Ring Plank Pull-ups and Incline Push-ups

Time: 11:50

I was loosing plank on the ring rows pretty quickly with the last group of each set being pretty ugly.

jp

Mon to Wed

Wow...

Three days with out an update.  Bad John.

Monday:

"Josh"

21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups

Time: 15:04

We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.



Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...

Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07


Wed:


Row 5K at 23:35


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...

Wall Crawl, Ball, Inclined Push-ups

Fighting a head cold.  Haven't been sleeping and feel like I need a nap here in the office already.

Dynamic Warm-up

Work Out

As many rounds in 20 mins of

- 3 Reps Wall Crawl (Start in Push-up position with feet on the wall.  'Walk' your feet up the wall until your chest touches the wall)

- 5 Reps Inclined Push-ups (Elevated feet and used parallets to get greater depth)

- 7 Wall Balls with 20# ball (squat down with medicine ball at chest and push/throw the ball to a mark 10' up on the wall, catch the ball as you enter the squat...  Repeat)

I was able to get 8 full rounds with the Wall Crawls, Push-ups and 1 Wall Ball of the 9th.

I was beat and had snot running down my face and sleeves...  Stupid head cold!

jp