Back Squat and Team Metcon

Did some standard warm-up and a light buy-in before doing Back Squats.

5 -5 - 5- 5- 5

135 - 145 - 155 - 175 - 185

Team Metcon was sprint 100m, push-ups, kettlebell swings with each member doing one of the exercises and switching to the next when the runner returned.  10 mins on the clock.   Lots of push-ups and Swings were done.

jp

Half a Tabata

Chris preprogrammed for me since I usually won't make Saturday workouts.

1/2 a Tabata

20:10
Squats
Sit-ups

Min Effort on each
Squats: 16
Sit-ups: 12

Short and sweet, well short and done anyways!

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

Deadlifts and partner run

Howdy,

Chris has done another good day of programming.

Warm-up:

- Shoulder Pass Through x5

- Squats x10

- Double-unders x10

Buy-In

Dead hang pull-ups 1 – 2 – 3 – 4 – 5 (F@3)

WOD

Deadlifts

3-2-2-2-1-1-1-1

165 – 195 – 225 – 235 – 255 – 265 – 275 (F) – 275 (F)

Partners

1 holds plank position the other runs 100m

Three times for time

Teamed with Allison and we did it in 2:45

Cash-out

2 Handstand holds

Stretch

Go…

The Deadlifts were PR’s I think.  I’ll check tonight.

jp

Press, Hanging Power Clean

Today was a good work out.

Warm up was a bit modified: 2x (10 Pull-ups, 10 Sit-ups, Good Morning & Shoulder rotations with PVC pipe)

Buy-In: 3x(5 Inch Worm Push-ups, 10 Kettlebell swings /45#, 10 lunges)

Work Out in two parts:

3-3-3-3-3 Press: (95, 100, 105, 110 (F on 3), 105 (F on 3))

30 Hanging Power Clean at 65# for time: 1:48

Cash Out: Stretch

jp

New Gym, New Program

Today started the first day of workouts at Chris' Gym in his Garage.  He has put together a nice outfit with lots of bumper plates and stuff.  He is stretching his legs and is going to start programming.  Today was interesting.

Team Work Out

10 Air Squats
10 Push-ups

2 person teams, only one works at a time
AMRAP in 25 minutes
Must complete a full set, but can do multiple sets

Jen and I teamed up and together I think we completed 35 or 36 rounds in the time frame

Cash Out: Shoulder Rolls.

jp

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Pull ups on the I-Beam suck no room to kip...  had to asst.

35 lbs plate for Kettlebell swings..

HSPU on the table L-style

Other wise...

Time:  21:10

need full pull-up bar at home!!!!

jp