Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

M-W

Monday:
Odd STR programming:
1-1-1 KB Snatch (2pood)
1-1-1 Barbell Full Snatch (115?)
1-1-1 Full Clean (135?)

WoD

With a kettlebell, do 8reps of…
-Round the body both directions (see 1st video below)
-Figure 8,(see 2nd video below)
-KB Dead Lifts,
-KB Swings,
-Clean and Press(4 per side)

Tuesday:

Strength:
Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)
2 min rest btwn sets

WOD:
8min AMRAP:
8 Curtis P’s* @ 75#
8 KBS @ 2pd/
8 weighted sit-ups @ 45#
Reps was 2+2

Wednesday:

Strength:
Front Squat 7×3, then 1×3+
2 min rest between sets

WoD:

For Time
50 Wall balls
15 Front Squats @ BW (I did 95#)
50 Burpees
15 Front Squats

Time: 14:50ish

Wednesday...

10x2 Sumo Deadlift
EMOM
Went from 185 to 225 to 245

10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.

DU slowed me down of course.

jp

Press and mini WoD

Did Press at 85# in the following pattern.

3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment.  I was fatigued near the end, but not horribly.

Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50

Stretch

Steam Room

jp

Triplet 21-15-9

21-15-9 of
Row for Cals
Sit-ups
Push-ups
Time: 6:21
Started with some Back Squats
135#
3 reps on the minute every minute for 10 minutes.

Nursing calf still so I didn't want to go too heavy.

jp

10 Factorial Triplet

10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????

Pulls were easy.  All unbroken.  The Ring Dips however I think I am psyching myself out on.  First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.

Stupid Dips.

jp

Monday on the Road

Hotel Gym just sucks.  Not a lot to work with.  You think they could at least put in a pull-up bar...  That  would be cheaper then the crappy leg machines.  So it looks like a body weight week for me.

Three rounds of
50 double unders
15 air squats
10 sit-ups
5 burpees
Time: 21: 11

Then Ladder up one arm dumbbell snatch, two per arm.  Finished with 50# because that is as heavy as they had.

jp

Tabata Tuesday

Tabata of Sit, Pull, Push, Sprawl

Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#

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

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

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

Deadlift and Killer WoD

5-5-5 Dead's  Still nursing hamstring so it was pretty light

WOD
4 Rounds for Time:
5 power cleans (135/75) - I did 95# but 9 reps
25 Wall Ball (20/14)  I did 15 due to hammy
25 Butterfly Sit-ups
250m Row

Time: 21:04

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

Friday/Saturday

Friday
2 60 second rounds of Clean and Jerk (115#) w/ 60 second rest between sets.
I got 6 C&J's each round
Rest 60
Then
4 rounds of
50 situps
400m run
Time: 11:45?

Saturday

Three Rounds of
30 wall balls (20#)
30 box jumps (20")
Time: 14:30

jp

Alternating Tabatas

Alternating Tabata
KB SDHP (55/35)
Situps
Reps: 171


Some double under practice.


jp

Quick AMRAP

Warmed up

three rounds

20 sit-ups
10 kettlebell swings
5 ring dips
Time: 3:45

Snatch practice with PVC
jp

A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp

Travel

Away for weekend.  Lazy.

Tuesday:
50 x situps
run around block w/ 25# plate
40x Doubles (80 singles)
run around block w/ 25# plate
30x kettlebell
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
30 x kettlebell
run around block w/ 25# plate
40 x doubles (80 singles)
run around block w/ 25# plate
50 x sit-ups

Time: 54:25

Annie

Annie

50-40-30-20-10

Double Unders
Sit Ups
 Time: 19:13

I did all the double unders which slowed me down.  Best string was only 8.

jp