Day one in P-cola

Overhead Squats 1RM effort: Ended at 125#

Karen:
5 pull ups
10 push ups
15 air squats
20 min amrap
Rounds 12 + pull ups

jp

Fun with Wall Ball and Overhead

Tuesday

DEADLIFT:
5, 5, 5+ max reps.
Did 225# with 8 reps on final

WOD:
Chipper:
400m Wall Ball Carry
50 Wall Ball
50 Wall Ball Situps
50 Medicine Ball Cleans
Time: 17:24ish

Wednesday
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)

I did 75# on the overhead and used the blue band on 5 of 7 dips

Time: 15:34(?)

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

Air Force WOD

Friday of Memorial Day Weekend

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
Rx at 95, but I did 75
Every minute on the minute stop and do 4 burpees
Time: 13:57
That would be 56 stinkn' burpees!

jp

Tuesday and Wednesday

Tuesday
Overhead squat
5-5-5-5-2
Ended with 115#
Then
15 amrap of
3 overhead squat at 65#
12 double unders
7 rounds + overhead squat @65#
Wednesday
100 body blasters in 20 mins (Burpee to pull-up to knees to elbows = suck it!)
Only got 64! And tore up hands.
jp

Wed-Friday plus Monday

Wed:???

Thur: Worked on full squat cleans

Friday: 10! OH Squat at 65# and Burpees

Monday: Mobility/Flexibility WOD for a whole hour

jp

Thursday/Friday

Thursday:

20min AMRAP:

Row 15cal
15 Wall Balls (20/14)
15 Toes Through Rings

4 Rounds + 7 Toes through rings

Friday:

15 min AMRAP:

7 Push Press (95#)
10 OH Squats (45# :( )
15 20# Med ball Sit-ups

Rounds: 6 full. Rx was 135# for each, but I wasn't going to hit that with overhead....

jp

Thursday and Friday

I did spinning for 45 mins on Thursday

Friday

5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12

Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.

jp

Monday & Tuesday

Monday
6 rnds
10 deadlift at 200 lbs
15 push ups
20 sit ups
Time of 1455

Tuesday
7 rnds
U
7 overhead squats at 45 lbs
7 pull ups (knees raised)
Time of 810
jp

Stuff...

Friday was the Games Open Workout #4
60 Bar Facing Burpees
30 Overhead Squats (Rx at 135#, but I only had 75#)
10 Muscle-ups
AMRAP 10.
That is right. Ten minutes to get through multiple rounds. Yea, right. :-)
I made it through the burpees and 11 of the Overhead squats. OHS are a
pretty big weakness following the surgery, well all squats are a weakness.

Saturday I went to the other half's gym on a guest pass and did the spinning
class followed by a bit of skill work on hanging cleans

Sunday - mostly rest

Monday - "Randy" - 75 power snatches at 75#
I did it Rx'ed for 8:40ish. Started out the gate too fast/hard and took too
long of breaks to catch my breath.
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

Friday and Saturday

Today was a killer, but a lead in first...

Yesterday afternoon we had Directorate PT. I forgot my normal shoes and only had my new Vibram Five Fingers. Well, I'm still getting use to them, but I went anyways, knowing we would have a bit of running. Long story short, after running and a game of all things kickball (yes kickball) by calves, my right one specifically, are almost seized. Like rocks. Hurts to walk... So, I'm taking a few days off from the Vibrams and trying to loosen up the calves.

Today's work out didn't help either...

Warm-up
3 rounds of 10 Burpees, 10 bar to overhead at 95#, 10 pass throughs

WOD
5 rounds
10 Pistols (I did a mix of pistols while holding the wall and jumping squats)
~ 10m walking lunge with 45# plate overhead
10 straight leg deadlift w/ 70# kettlebell
~ 10m walking lunge with 45# plate overhead

My time was 11:20 - It was a killer, especially with the hamstrings screaming... Argh.


Saturday was a team WOD.


In pairs of two overhead squat 4500#
Then 30 Handstand push-ups
60 burpees
100 box jumps


Dave and I did it in 14 mins or so.  I was happy with how my Overhead's looked.  We split it up in 100 total overheads of 45# bar, alternating 10 each.  At 45#, I was hitting them pretty steady, being able to lock it out while others struggled a bit.  Handstand push-ups however...  Totally different story.  Dave was rock'n those while I was needing big time help.


Cashed out with more sit-ups...  114 again.


jp

AMRAP

As many rounds as possible in 20 minutes of

15 Kettlebell Swings (35#)
10 Overhead Squats (45#)
5 Burpees

I got 9 full rounds plus the Kettlebell and Overheads. Should have had the burpees but the heart monitor malfunction took me out for about a minute trying to get it to work before I gave up and took it off.


Knee was a little sore on the last few sets of overheads as well.


jp

Two a Days

I got to double up on workouts today.  Not sure that was a good thing. :p  It does have some benefit working with the military.

Afternoon workout:

Tabata drills (20 sec on: 10 sec rest for eight sets)

Squats; Push Press; Lunges; Kettlebell; Jumping Jacks; Push-ups

Very tiring, especially after all the earlier push-ups from the AM.

Then did a few sets of overhead squats with just the bar (5 rounds of 5) just to practice some technique.

Tired and sore...  Must get some sleep. :)

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

Overhead Squats and AMRAP

=== This Mornings Workout ===

Standard Warmup (Push/Pull/Sit/Stretch)

Overhead Squats ending in a 1 rep max of 125#. I missed the 135# getting deep enough on the squat but loosing my balance for the up part. Killer on shoulders more then on the squats. Oh, and the wrists too.

Afterwards we did as many rounds as possible in 10 minutes of

10 straight leg deadlifts
20 lunges
10 air squats

I completed six rounds and most of the lunges on the seventh if I counted correctly.

Was very tired.

Sun to Tue

Saturday was a rest day...

four rounds of 20/15/10/5 of 
135# Deadlifts
15# Overhead Squats
Sit-ups
Time: 8:20ish

Monday - Back Squats with a twist... Chris added in chains to the deadlifts. We did 10 rounds of 3 reps each. Each set added either weights or chains. First time working with the chains and it was interesting. It just flet weird having them hanging from the bar.



Today was Deadlift Tuesdays. This week was one rep maxs. Max weight, single lift, working our way up. I maxed out at 285, which is a new PR for me at this weight.

We then did 7 minutes of the following:
5 Kettlebell Swings (45#KB)
5 Box Jumps (I stepped up due to bad knee)
5 Lunges

MetCon Monday

Workout

20 Sumo Deadlift High Pulls @ 85#
20 Push-ups
20 Overhead Squats @ 85#
20 Pull-ups
20 Front Squats @ 85#
Time: 9:36
Things started well, until the Overheads which are just plain tough at any weight.  They slowed me down and took the most out of me for the last two sets.

Coach told me it was ugly metcons all week this week...  Oh Yea?

jp

Forgot!

Forgot what we did on the 28th and 29th.  :(

Sat - Rested
Sun - 4 rounds for time of
400m Row
30 Squats
20 Sit-ups
10 Push-ups

Mon
Overhead Squats
???

Tues - Deadlifts 5-5-5-5-5
135-150-200-230-250
AMRAP in 10 Mins
10 Lunges
6 Burpbees

jp

Wed to Saturday

Wed was a rest day and I took the whole day as such.  No workouts of any kind.

Thursday Chris ran us through a chipper team workout

1  min of each of the following for five rounds

Clushters (Clings plus Thrusters) - I did 45#
Kettlebell Swings - 45# to 35#
Sit-ups
Burpbees
Overhead Squats - Started at 45#, last two rounds dropped to 15#

It burns!

Friday I traveled

Saturday at The Other Half's Sister's house...
Five Rounds for time
Sprint/Run/Jog to top of long drive (about 50 yards there/50 back)
20 Step Ups
20 Squats
20 Push Ups
20 Sec Plank
Time: 19:05

jp