Front Squats

Today was five rounds of 3 front squats.

135-140-145-145-150

jp

HSPU, Pull-ups, Kettlebell, Sit-ups, Burpees

Tough work out…

For time:

30 Handstand push-ups (Assisted)

40 Pull-ups (4 groups of 10)

50 Kettlebell swings, 1.5 poods (1 pood used)

60 Sit-ups

70 Burpees

Time: 23:15 and lots of sweat

jp

Wall ball shots and Muscle-up progression

The proscribed called for Muscle-ups which I still don’t have, so I subbed Muscle-up progressions, using the same number of plank ring pull-ups and assisted ring dips.

50 Wall ball shots, 20 pound ball

10 Plank Ring Pull-ups and Assisted Ring Dips

40 Wall ball shots, 20 pound ball      

8 Plank Ring Pull-ups and Assisted Ring Dips

30 Wall ball shots, 20 pound ball

6 Plank Ring Pull-ups and Assisted Ring Dips

20 Wall ball shots, 20 pound ball

4 Plank Ring Pull-ups and Assisted Ring Dips

10 Wall ball shots, 20 pound ball

2 Plank Ring Pull-ups and Assisted Ring Dips

Time: 22:45

jp

Row, GHD, Deadlift

Couldn't get outside due to the weather so I couldn't get the main site's work out which needed walking with an overhead weight 20 yards.  So to sub I did the following in the basement.

Row 500
30 GHD on the ball
10 Deadlifts at 135#

Three rounds for time
Time: 15:40

jp

Hanging Power Clean & Burpees

Three rounds for time

Hanging Power Clean (Rx: 135 completed at 95) x15
Burpees x15

Time: 11:53

Warm Up was the Cross Fit Warm up as usual.  Walk the dog to cool down.

jp

Back Squats and Ring Dips

Today’s work out consisted of 5 rounds for time of

3 Back Squats

20 Ring Dips

I did 135# squats and assisted Ring Dips ( feet on floor in front like doing dips off a bench)

Time: 13:50

I hate dips

jp

Cleans

Today was clean development.  I’m still working on form as all the Olympic lifts are very technical in nature.  So I did the 15 mins of lifting, but in lower weight category, really trying to focus on planting, shrugging and elbows forward.  Most of the work was done at 95#.

jp