Death by Front Squats

Death by Front Squats

Three rounds of front squats, decreasing weights, but max reps for each round.
I did the following:
11 reps at 135#
23 reps at 95#
39 reps at 65#

Then I did seven burpees for day seven.
My thighs are all tore up. Killed me walking down the stairs.

jp

Friday Deads and Saturday mixed bag

Friday we did
Three rounds of 
10 x Heavy Deadlifts (I did 235#)
20 x Push-ups
50 x Double Unders

Time: 21:20

The Deadlifts had to be broken into sets of three or four because they were pretty darn heavy.
Push-ups were OK, but the last two rounds were broken into sets of 10. Still spent from yesterday's push-ups.

Double Unders are well... Double Unders. They were the longest segment of the workout as they are hard to execute. At my best I got 17 in a row, but that was the oddity, with my average being closer to two. Lots of single goes or misses. Must practice more...



4 burpees


Saturday 


Five rounds for time of
10 Pull-ups
10 Dips
30 Squats
50 Sit-ups
Time: 23:15


Dips were the slow down.  Well that and all the sit-ups, but that was just time, not fatigue. 


Then we went and started tearing down the new location for the box.

Before tear down

After most dry wall was down

Chris Overhead Squatting Jen

Finally, before the end of the day, five burpees for day five.


jp

Two a Days

I got to double up on workouts today.  Not sure that was a good thing. :p  It does have some benefit working with the military.

Afternoon workout:

Tabata drills (20 sec on: 10 sec rest for eight sets)

Squats; Push Press; Lunges; Kettlebell; Jumping Jacks; Push-ups

Very tiring, especially after all the earlier push-ups from the AM.

Then did a few sets of overhead squats with just the bar (5 rounds of 5) just to practice some technique.

Tired and sore...  Must get some sleep. :)

jp

On the minute, every minute...

Yesterday was bad weather and attitude.  I did do my two burpees however.

Today's Activity

Warm-up:

three rounds of

10 chest to bar pull-ups

10 Front Squats (45# Bar, 105#, 105#)

10 Burpees

-- We had a substitute coach and she really changed things up for the warm-up. --

Work-out

On the minute, every minute do the following...

5 pull-ups, 10 push-ups, 15 squats

When you cannot complete the set drop to...

4 pull-ups, 8 push-ups, 12 squats

Again if you cannot complete the set, drop to...

3 pull-ups, 6 push-ups, 9 squats.

Total workout time is 20 minutes

I did five full sets, failed on sixth.  Did the second tier until the 12 minute mark and then finished from there on the third tier.  I was hacking most of the workout and was sucking wind pretty badly. Stupid Cold!  Push-ups were the killer as was the ability to breath and recover timely. 

But, since Burpees were in the warm-up, I didn't have to do any extra!  Three for day three. Check!

jp

Bunch of things

20 walking lunges with 60# weights

run 1 lap (.4 miles or 650m)

30 Sit-ups

run 1 lap

20 dumbbell cling with 30# dumbbells

run 1 lap

30 box jumps (24")

run 1 lap

20 Pull-ups

run 1 lap

Time: 31:26

Then did the full thing a second time, except for the runs and not for time.

It was a killer, especially since I'm still fighting this sinus infections and I hate running.  Good times! 

Also today started the 100 Burpee challenge again from the beginning.  so 1 Burpee for Day 1!

:-)

jp

Basement Workout

Workout in the basement

20 mins, as many rounds as possible of

10 - 135# Deadlifts
10 - 35# Kettlebell swings
10 - Jab, Jab Cross (five each side) on Heavy Bag

I got 10 full plus the Deads and Kettlebell.

jp

Bench, Sumo, Handstands

10-9-8... 3-2-1

Body Weight Bench Press

1/2 Body Weight Sumo Deadlift High Pull

Since my max Bench is my body weight, dropped down to

Bench 135#

SDHP 65#

Time: 10:05

Then practiced Handstands.

jp