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

Screwy Day

Suppose to be a two'fer, maybe even three, but the work schedule screwed it all up.

The 'plan' was some skill work/mobility wod in the AM and Tac Fit in the afternoon and maybe Unit PT at the end...

I did the AM work as scheduled.  1K row followed by 20 mins of Snatch skill work and 20 mins of mobility.

Then the VTC messed up afternoon PT and then I was just tired for Unit PT.

And that is why I like AM workouts...

jp

Squat Clean and Split Jerk

Strength Workout
Squat Clean and Split Jerk 1RM - I ended at 135# with a full squat. Then I
got scared at 145# and couldn't (wouldn't) drop under the bar for the squat.
WOD
3 rounds
25 push-ups
25 squats
15 wall balls
250m row
Time: 13:56
jp

Two for Tuesday

AM
Spinning on the bike for 40 mins
PM
TacFit
70% of 1RM Deadlift (210#)
2 lifts each minute for 10 minutes
Then
Row 500m all out sprint
Rest 3:30
Four Rounds
Try to stay within 10 seconds of best time.
Best time: 1:41 (1st)
Worst time: 1:56 (4th)
Fail! :)
Lots of stretching (Super Squat)
jp

Monday & Tuesday

Monday

Row 1K
10 Deadlifts at 185#
5 rounds
Time: 28:20

Tuesday

AMRAP
Back Squats at each weight

185# - 5
155# - 16
125# - 32

jp

More ship

Monday - 10 rounds
Row 10 calories
10 burpees
19:18
Tuesday - 5 rep dumbbell press
Ended with 65 lbs
Then
7 rnds
55 lbs farmer carry and 10 push-ups
Wed
Snorkeling 20 mins and kayak 1 hour
Thursday
Tried db snatch but ship to bumpy. Weighted pull-ups ended with 50 lbs
Run 1/8 mile then 10 push-ups for 10 rounds.

Sunday Row

Took a rest day on Saturday

Sunday:

row 2K
rest 3 mins
row 1.5K
rest 3 mins
row 1k
rest 3 mins
row .5 k
Result: Tired!  This was a real gasser.

2K was 8:12
1.5K was 6:19
1K was 4:07
500m was 1:52

Thought I was going to loose it at one point.

jp

Tuesday Row

Was a bum on Monday.

Tuesday
5 rounds of 500m row, rest 60 sec between rounds.
Fastest time: 1:46
Slowest time: 2:04

jp

Friday and Saturday

Tabatas
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest

Burpees
Sit-ups
Mountain Climbers
Wall balls

Count the lowest rep of each eight for each exercise and score that number.

Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26

Saturday

20 minute AMRAP of

400m row
21 - 135# Deadlifts

Finished five full rounds with 250m of rowing...

jp

Row and push

20 AMRAP 250m row and 25 push-ups
6 full rounds plus an extra row.

Push-ups are the killer each rows was at or under 1 minute so that left 13 mins for the 150 push-ups.  Only the first set was unbroken.

jp

Why can't I keep up?

Sunday:

Row for 30 mins.

6300ish meters

Monday:

Cindy -
5 pull-ups (Rings)
10 Push-ups
15 Air Squats
AMRAP 20
Rounds 12 + 12 (pulls plus 7 push-ups)

Started feeling sick on Sunday...  Hit the bottom on Tuesday and didn't workout.  Most likely won't today either.

Back on the horse on Thursday.

jp

MetCon Saturday

20 min AMRAP

Row 250m (1)
Kettlebell Swing 35# (3,6,9...)
Sit-ups (3,6,9...)
Ring Dips (3,6,9...)

I finished five rounds + the row and 7 swings.

The last round of dips were just awful.  I even had to 'spot' them with a chair since I couldn't get the reps as singles at that point.

jp

Tabata Row

Tabata Rows

8 rounds 20:10 for Calories

7-7-6-6-6-5-6-7
Score: 5

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

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

Mini Fight

Wife wanted to workout after her work today.  I did a 'FGB' type workout for her with the heavy bag

3 rounds of the following five exercises

1 min Heavy Bag
1 min Ring plank pulls
1 min sit ups
1 min press (45# for me)
1 min row

Rest one minute between rounds...

Work was done. :)

jp

The week in workouts

Monday - Didn't do much… Lazy Holiday
Tuesday - MetCon 20 minute AMRAP
"BLAMRAP" - Mod for home use
1- Muscle Up (Jumping Muscle Up with a Dip)
3- Deadlifts (185#)
5- Burpees
7- Box Jumps (20″ - Step ups)
250m Row
Rounds: 6 Full
Wednesday - Bike Ride - 22.5 miles in 1:46
Thursday - MetCon
For Time:
50- Med ball squat-clean, wall-ball shots (First half with 14#, second half
with 20# - Shared due to lack of balls)
1- Rope climb
50- Hand release push ups
1 Rope climb
Time: 10:50
Friday - Strength
1 Rep Max Weighted Pull-up - Started at 20# and ended at 50#, failed at 60#.
jp

More Stuff

Wow,  whole week of working out and not posting...

Monday - Deadlifts - heavyish load with an extra 5K row in the afternoon (22 mins)

Tuesday - Off

Wednesday - Row 500m; 50 Sit-ups; 50 Push-ups; 50 Back Extensions Time: ???

Thursday - 1/4 mile burpee broad jumps - Time: 47 minutes...  Took 17 for first 1/2... :)

Friday - 5 handstand push-ups (HPU) 150 jump rope (JR); 4 HSPU, 120 JR; 3 HSPU, 90 JR; 2 HSPU, 60 JR; 1 HSPU, 30 JR - Got the first three HSPU, then went to kipping, then negatives and just a hold on the last.  Forgot the time...

Saturday - Off

Sunday - Went to beach and played in the surf for over an hour

Monday - Bench Press 5-5-3-3-1-1-1-1 - Started at 135# and ended with 195#

jp

Chipper

500m row
50 each of the following
Back ext
Box jump at 16
Push-ups
Sit-ups
Squats
Burpees
Time:28 mins
jp

Squats and weighted pull-ups - Deadlift and Row

Tuesday
Scheduled for front squats which I am still not doing.  I did do partial squats with a kettle bell.  I also tried single rep dead hang weighted pull-ups.  I was able to add 35#...  Not so much.

Wednesday:
At the house I did AMRAP of 500m row and 10 deadlifts at 155#.  I finished 5 rounds and 350m.

jp