Metcon Thursday

3 rounds max chest to bar pull-ups: 8/6/7 - It was more hands/callus pain
then strength/shoulders

Metcon
-25 Sprawls
-50 Sit-ups
-100 Single unders
-50 (total) Iron mikes (Jumping lunges) (25 a leg) (Subbed Lunges)
3:30 rest
-25 sprawls
-50 sit-ups
-100 single unders
3:30 rest
-25 sprawls
-50 sit-ups
Time: 17:44

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

Ugly little MetCon

5 rounds for time of...
30 Double Unders (Substituted 90 singles)
20 air squats
10 burpees
Time: 12:27

Bench and metcon

We had a Bench Press with a very short MetCon today.

I maxed out the Bench Press at 185, with a little assistance.

MetCon was Three rounds of 10x Lat Pull Downs (32.5#), 10x Triceps Ext. (60#), 10 Push-ups
Time: 3:24

Total Cal: 336
Max HR: 143
Avg HR: 104

Row and Work

===-> Today's Workout at home with the wife <-===

Warm-up: 3 rounds of 10 each of push, dip, squat, good mornings, sit-up

Work out:

Partners alternate rowing 250m and exercise for four rounds. The exercises were Heavy Bag, Knee Strikes, Sit-ups, Heavy Bag.

I was getting the row in ~ 1 min, the wife in ~2. 30 second transitions we were finished in about 16 mins or so.

Cool Down was some stretching. 

jp

Swing, Lift, Squat

On a running clock do the following:
50 Kettlebell Swings w/ 35#
50 Deadlifts w/ 135#
50 Overhead Squats w 15#

For every minute that ticks by stop the exercise and do 5 burpees.
It took me 11: 56 so I ended up doing 55 burpees.

Back is a little tender, but I have a massage scheduled for this afternoon!

jp

Ugly Metcon

Warm up -Push/Pull/Sit/Dip/Jump Rope

Work Out

Three Rounds for time of

50 Knees to Elbows

50 Crunches

50 GHD Sit-ups

50 Air Squats

50 Back Extensions

Time: 45:41

This was a loooooong metcon and I'll be feeling it tomorrow.  The GHD were done only to parallel vice all the way to floor.

jp

Tuesday, Thursday, & Friday...

Tuesday was Deadlifts, but forget the weights

Wednesday I rested

Thursday was a MetCon

5 rounds of
1 min of Cleans 65#
1 min Wall Ball
1 min SDHP 75#

Friday was Back Squats 3 reps
I ended with 210# I think...

jp

Back Squat and Metcon

Back Squat 5-5-5

185-205-215 (F) – The 205 is a PR for 5’s

AMRAP in 10 Mins

10 Knees to Elbows

100M Waiter Walk with 45# plate

10 Burpbees

10 Kettlebell Swings

Completed 2.75, missing Kettlebells on last set.  We did have some confusion/congestion in that first round.

jp

Thursday - Metcon

AMRAP

100m Run

10 35# KB Swings

10 Burpbees

12:00 time

6 full rounds, finishing the last Burpbee as the buzzard sounded.

jp

Tuesday...

Tuesday was Deadlifts, more deadlifts, and an AMRAP

5-5-5 Deadlifts

255-275-285

That was a PR for me…  Back is a bit tender

Then…

135# x20 Rapid Fire Deadlifts…  That went OK

Then…

7 Burpbees

7 Power Snatch at 65#

7 Pull-ups

AMRAP in 10 mins

4 full plus all Burpees

Longest 10 minutes of my life!

jp

Metcon: Double-unders, Kettlebells, Push-ups

Today was a long metcon.

30 Double-unders
20 Kettlebell Swings #35
10 Push-ups

25 mins, as many rounds as possible.

5 rounds plus the double-unders

The double-unders were the slow part.  Near the end I started trying to get multiple doubles without the single in between.  I was able to string 5 together which I was happy with.  Rest of the crowd smoked me on the work out though...

jp

Front Squats and Metcon

Front Squats

5-5-5-5-5

95-115-135-145-155(F)

10 min Team metcon

10 Push-ups

10 Box Jumps

AMRAP:?  I didn’t count

Shoulder Press and Metcon

Missed the garage since the car is in the shop, so this was done at home on my own…

Shoulder Press 3-3-3-3-3

95 – 115 – 120 – 125 – 130

Then

Three rounds for time of

20 Double-unders

20 Squats with 35# plate

20 Sit-ups

Time: 11:31

jp

Back Squat and Team Metcon

Did some standard warm-up and a light buy-in before doing Back Squats.

5 -5 - 5- 5- 5

135 - 145 - 155 - 175 - 185

Team Metcon was sprint 100m, push-ups, kettlebell swings with each member doing one of the exercises and switching to the next when the runner returned.  10 mins on the clock.   Lots of push-ups and Swings were done.

jp