Push, Squat, Run

10 rounds of
10 Push-ups
25m sprint
10 Squats
25m sprint

Time: 13:16

Some Turkish Get-Up practice

jp

Monday

A nice metcon was programmed, but my hamstring has kept me at a much reduced capacity.

Rx
8 rounds of...
8 front squat at 95#
8 deadlift at 95#
100m sprint
30 sec rest

I did
8 rounds of
8 air squats
8 deadlifts at 55#
75m row
30 sec rest

Hamstring felt good, but did 'ting' once or twice.  Slow and easy.

jp

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

100m runs

Dynamic Warm-up
Conduct 10, 100m runs. Rest between to get heart rate in line. Keep run
times within 2 seconds.
My high time was 14 sec, low times was 12 sec. Knee held up pretty well,
but I was consistently the slowest one on the deck.
jp

AMRAP and Unit PT

==== TODAY ====

Warm-up

30 jumping jacks, 10 wall balls, 20 sit-ups, 10 push-ups, 3 - 5 sec Hand Stand holds

Skill

Light Bear Complex

Workout

As many rounds as possible in 12 minutes

5 push-ups

10 sit-ups

15 squats

I think I hit 13 plus 5 push-ups. I always have a hard time counting my reps. Regardless the work was done and the HR monitor had 181 calories for 12 minutes. Not too shabby.

Cash Out

60 sec total L-sits. Took me 6 sets of 10 sec to get it done.

Afterwards I was under 185# for the fourth time this week. That was my goal weight. If I'm under again in the morning, I'm calling goal and changing the profile! Hoot!

This afternoon I participated in the unit PT.  We did mostly running with a few sprint sets inside a relay race format.  I capped it off with some jump rope.  50 double unders in 4:11

jp