Fri/Sat

Friday
Triplet of
10 - 65# push press
10 - Push-ups
250m Row
ARMAP 12
Rounds: 5

Saturday

1 rep max Full Snatch: 125# - Good and felt solid.  I was happy with almost everything on this lift, especially sticking at the bottom and solid OHS.   135# - Bad.  I am sure it is a mental block.  I feel like I am getting a strong enough pull, just not dropping under the bar.  :(

Then
Isabel
30 Snatches - 135# Rx, but I dropped to 95#
Time: 3:26 -- A bit too easy given the time, I should have gone to 115#

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

OK!

So I need to take some down time with the calf being all icky and stuff.  I didn't work out from Thursday to Monday.  First day back I coached and did the workout afterwards...  Tuesday and Wednesday as follows...

Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20

Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)

jp

Fight gone 1/2 bad

Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

Total rep count: 119 (I may have missed a few based on others scores)

jp

Death by Box Jump

@ 115#
Press - 3
Push - 11
Jerk - 6
Box Jump 17+15
jp

Press, Row, Clean, Snatch

Press 10-8-6-4-2 ended w/ 115#

5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65

Did 85# at 26+ mins

jp

Time off and Workouts

Been working on the deck.  Took Sat to Tuesday off as it was 100 degrees and I spent 8+ hours a day in the sun.

Wed:
3 rounds
25 Cleans at 115#
25 Box Jumps
25 Sit-ups
250m row
Time: 22:15ish - suppose to be 4 rounds, but figured that was enough.

Thursday
Coached the AM and did last Tuesday's workout for myself

Push Press 2 Rep ended at 145#, but failed at 155#

Then

4 rounds of
250m row
rest 30 seconds

rest 3:30

Then 4 rounds
 250m row
rest 30 seconds

killer.

jp

3-3-3-3-3
Push Press ending with 145 - Think that is a PR

WOD
20min AMRAP of
5 dead hang pull-ups
15 double unders
25 lunges (Rx was Iron Mikes)
6 (or 7) +21

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

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

Wednesday Doubles

AM
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.

jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Clean Pulls, Push Press, and AMRAP

Four sets of:
Push Press x 5 reps @ 95#
Rest 2 minutes
Clean Pulls x 3 reps @ 135# first three rounds and 155# last round
Rest 2 minutes;

and then
Five sets for max reps of:
30 seconds of up right Row (45/35)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 30 Seconds

Reps: 157

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

Friday and Saturday

Friday

One rope climb
three rounds of 5 broad jumps and one lap running
One rope climb

Time: ???

Saturday

Row 300m
20 Push Press (#95)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Time: 12:12

PM Classes first half of week

Monday PM:

50-40-30-20-10 of: Push Press (45/35) and Box Jumps (20″)

I jumped up on the boxes and stepped down due to the knee.

Time: 14:40ish

Tuesday PM:

6 RFT of:  5- Front Squats* (185/125) and 10- Kettlebell swings (70/45)

I scaled the work down to 95#, again due to the knee.
*Front squats must be cleaned from the ground.

Time: 12:40ish (I think?)

This took much longer then it should.  The 70# cannon ball was a killer.

Knee is super sore today.  I'll be taking Wednesday completely off.

jp

Friday - Push press and wall ball squat cleans

Reps of 20-18-16-14 ... 6-4-2
of
75# Push Press
Wall Ball Squat Cleans with 20# ball

Time: 21:15

Solid workout. Very tired afterwards.

Push Press and Back Squats

Warm-up

Three rounds of

10 Hip Extensions

10 Double Unders

10 Sit-ups

10 Squats

Workout

5 sets with Reps of 21-15-9-15-21 of

75# push press

75# back squat

Time: 13:57

First two sets were unbroken, but had to break the rest up in smaller groups for the push press and the back squats on the last two sets.

Cashed out with 50 double unders for time.  Took me 6:11, almost twice as long as yesterday.  Stupid double unders.

In the evening I went to a Yoga class.  It was a lot tougher then I thought and incredible stretchy.

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