Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

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

Tues and Wednesday

Wed:

For Time:
45 Thrusters (1/2 Body Weight) (did 40% body weight)
Row 45 calories
45 Ring Dips (12 on rings, then moved to wall mounts, then added a band :( )

Time: 21:20

Tues:

Coached Hoover Ball, but didn't get to play

jp

Mon-Wed

Took long weekend off due to tinged back

Monday
Snatch Ladder
Got 6 lifts to 125# - Very Sad

Tues
8 rounds
Row for Distance for 1:30
Rest 1:30
Total Distance: 3335m

Wed
3 rounds - NOT for time
2 Thrusters at 135# (Rx at 155#)
10 Deadlifts at 225# (Rx at 285#)
1 full lap (640m+)

Done

jp

Air Force WOD

Friday of Memorial Day Weekend

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
Rx at 95, but I did 75
Every minute on the minute stop and do 4 burpees
Time: 13:57
That would be 56 stinkn' burpees!

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

Rahoi

Rahoi

12 min AMRAP:
12 24/20in Box Jump
6 95/65# Thruster
6 Bar-facing Burpees

4 rounds plus 12

12.5 and Team WoD

I did 12.5 at tacfit
3 Thrusters at 100#
3 Chest to Bar Pull-ups
6-6
9-9
12...

I only made the full sets of nine and six of the twelve for a score of 42. :(

Planned on going to Terminal Velocity, but they moved up the 12.5 to Friday and I didn't want to hit it twice in a row.  Shoulders were already tweaked.  So Tacfit had a team WOD

Two person team, one working at a time on
70 55# KB swings
40m Tire Flip
70 assisted pull-ups
400m run
40m tire flip
70 tire jumps.

Smiley and I finished in 13:50...

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

Wed and Slugville

Wed

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)
50 Thrusters with the bar (45/35)
30 Pullups

Time: 12:25???

Thurs/Fri

Was sick.  Having balance issues.  Didn't do ANY workouts...  Didn't even make it to work.

jp

Monday Fran, Tuesday Power Snatch

Monday was Fran. Hadn't done that in a long while. I'll have to check my
previous times tonight.
Fran for time:
Reps of 21-15-9
95# Thrusters
Pull-ups
Time: 12:22
Tuesday
4 rounds for time of
5 power snatch @ 95#
10 Burpees
15 Box jumps
20 (x3) double unders (single jump rope)
Time: 13ish...

Thursday & Friday

Thurs -
5 rnds of
5 thrusters (95 but 155 rd)
5 muscle ups (15 pull-ups & dips as sub)
1 lap
Time was 20ish
Friday
12 minute AMRAP
20 sit-ups
20 knees to elbows
20 45# good mornings
I got 4 full rounds
jp

Fran

"Fran"

Reps of 21-15-9 of two exercises

95# Thruster

Pull-ups

Time: 11:19

Did the weight Rx.  It was a killer.  I had to break the first set of 21 up into groups of 7, and then both the 15 and 9 were sets of 3.  It is sad when pull-ups become the easy part of the workout. :)

jp

Sunday Fran

Fran

21-15-9

95# Thruster
Ring Pull-ups
Time: 13:37
Rings slowed me down...

Cals: 195
Avg HR: 155
Max HR: 173

Should have been better...

jp

Tuesday to Thrusday

Tuesday we did Squat Balance practice/technique with some L-Sits.

Wednesday I spent two hours raking the lawn

Thursday -

Standard Warmup (3x10 of Pulls, Push, Sits, Dips, Squats)

Reverse Fran

9 Thrusters at 95#
9 Pull-ups
15 Thrusters
15 Pull-ups
21 Thrusters
21 Pull-ups

Time: 12:46 :(  Regular Fran is a bear, but reversing the order (9-15-21 vice 21-15-9) means you were already gassed by the time you got to the long set.
  The time is a full minute over by best normal Fran time.  Grrr!

We did some more L-Sit practice for a cash out.

jp

Wow

I can't believe I haven't posted in two weeks.

I have been working out but life has been hectic.

Today was Fran.

Done as Rx:

95# Thrusters and Pull ups
21-15-9

Time: 11:40

jp

Again playing catch up

So, again…

Let’s start with the Warrior Dash.  Great time and event.  I’ll post links tonight of pictures.  

** Edit for Pics **

The following week in Canon City, the wife and I were able to get week passes for the gym.

Monday – Front Squat (95) and Pull-ups (Five rounds of 10)

Tuesday – Deadlift 5-5-5 (205-255-265) then 135# Deadlifts x10 and 10 Burpbees, three rounds for time

Wednesday – Swim a bit

Thursday – 5 rounds of 10 - 35# Kettlebell and 10 Burpbees

Friday – Did a Tai Chi class with mom

Saturday – 1 push up every minute, adding 1 push-up each minute.  Completed 12 rounds + 9 more; Bench Press 5 Rep of 95#, 115#, 135#

First day back to the Gym today

Backsquats 5-5-5 (135-155-165) (Not pushed hard…  More next time)

9-15-21 of Pull-ups and 75# Thrusters for time.  Time: 9:55

jp

Thrusters and Double-unders

Took Saturday as a rest day so I didn't have any programing.

I did the following in the basement:

Thrusters at #95

1 per minute, adding 1 for each minute until fail.

I got 7 full minutes in and failed on the 8th of 8 minutes getting it in 0:02 after the clock turned.

100 double-unders for practice.  I got a 10 string! :)

jp

Thrusters and Burpees

7 rounds or as many as you can in 30 mins of…

7 Heavy Thrusters (well…  Rx was 135, I was doing 105, which was heavy enough)

7 Burpees

I got through 6 of the thrusters…  Shoulder is trashed, I’m tired and want a nap…

jp

'Jen'

So Jen asked for a hard work out and Chris provided…

Our little club’s ‘Jen’

11 Burpees

50 Double-unders

12 Burpees

40 Thrusters (Rx: 95, Done: 65)

13 Burpees

30 Pull-ups (three sets of 10)

14 Burpees

20 Overhead Squats (Rx: 95, Done 45)

15 Burpees

10 Handstand Push-ups (Done 10 Push-press at 45)

Time: 32:15

Pretty ugly workout…  We were all pretty spent.

jp