sled pull and tire flip

Gym at P-cola has a tire drag/flip area.

I estimate that it is about 25m

Four rounds
25m tire/sled drag
25m tire flip
Rest 3-5 minutes
Fastest time: 1:35
Slowest time: 2:15 (pulled calf)

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

well, well, well...

Took all of Memorial Day weekend off.  On Tuesday we had alternating tabata squats and sit-ups.  8 rounds of each.  I got 242 rounds.  Not too shabby.  Then 4 x 100m sprints.  On the 4th one I pulled my hamstring. Down hard for the rest of the week. :(

Saturday at home I did
10!
Ring push-ups
Sit-ups
9:30

jp

Pulled Calf

So Tuesday's Filthy Fifty pulled the calf pretty bad.  Didn't do any work outs on Wed/Thur.

Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish...  ugly, ugly, ugly

Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.

jp

Weekend Off

I spent the whole weekend off from working out.  My shoulder/chest has been hurting pretty bad and I'm planning on not pushing any weights with them for at least a whole week.

I did make it into the gym this morning and even though it was an active rest day I did the following:

40 Double Unders
400m Run
30 Situps
Three rounds:
30 mins

jp