Snow and Stuff

Snow Removal :)

Hanging Power Cleans

As many rounds as possible in 7 minutes

10 Kettlebell Swings (35#)
10 Squats
10 Push-ups

Completed 6 full rounds plus the Swings and Squats of the 7th.

jp

Muted Press and Deads

Warm-up 3 reps of 10 x Push, Sit, Squat, Good-mornings, & Shoulder rotations

Work-out

Muted Bench Press reps of 5 (95#), 5 (115#), 3 (135#), 3 (140#), 1 (145#), 1 (150#, 1 (155#), 1 (160#)

Then Deadlift, Rapid-fire for 1 minute at 150# - 33 Reps

jp

Row and Work

===-> Today's Workout at home with the wife <-===

Warm-up: 3 rounds of 10 each of push, dip, squat, good mornings, sit-up

Work out:

Partners alternate rowing 250m and exercise for four rounds. The exercises were Heavy Bag, Knee Strikes, Sit-ups, Heavy Bag.

I was getting the row in ~ 1 min, the wife in ~2. 30 second transitions we were finished in about 16 mins or so.

Cool Down was some stretching. 

jp

Shoulder Press

Shoulder Press (Strict - No push)

Reps of

5x 65#

5x 75#

3x 95#

3x 105#

1x 115#

1x 125#

1x 130#

1x 135#

Followed up with Hand Stands against the wall.  Three attempts each lasting ~ 15 seconds.

Bench and Run

Work out
30 Bench Press at #115
Run 450m
20 Bench Press at #115
Run 650m
10 Bench Press at #115
Run 1300m

Time: 20:34


jp

Front Squat

Strength Day:

Front Squats Reps of 5-5-3-3-1-1-1 at 95-135-145-155-165-175-185(F)

Sun/Mon

Rested on Saturday with a board game fest all day long!

Sunday:

Warm-up with Push/Sit/Squat/Good mornings x10

Sumo Deadlift High Pulls for reps of 5-5-3-3-1-1-1-1 at weights 45-95-115-135-145-150 (F) - 145 - 145.

Then some kicking on the target shield pad

Monday:

Murphy

Run .85 miles (suppose to be 1 mile, but two laps at the gym is .85)

100 Pull-ups

200 Push-ups

300 Squats

Run .85

Time: 49:36

I'm spent.  Still an hour and a half later I am exhausted. 

jp