Monday AM

5 rounds for time
10 Pistols
Overhead Walking Lunges (45/25)
10 KB Straight Leg Dead Lifts (70/45)
Overhead Walking Lunges (45/25)
Time:11:38

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

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.

WOD - GHD, Back Extensions, Knees to Elbows, Straight Leg Deadlift

I skipped Sunday’s workout for Deadlifts, which is a shame, I like deadlifts, but my back was tweaked.  So it was with some trepidation that I tackled this workout.

As Rx:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

As completed:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow (on round ball looking thingy

45 pound Stiff legged deadlift

jp