No wrists

So I have dicked up my wrist.  Bad.  The death by front squats really torched them.  My fault for bad form vs. reps.  My best guess is that it is Intersection Syndrome.  The tendons are super inflamed and are very painful.  That keeps me from the weights for at lest three weeks.  Dicks up my Burpee Challenge...  Again!  Craptastic news.

But, work must continued to be performed. so...

3 rounds

45 seconds per station

GHD Sit-ups (reach back touch floor, touch foot bad)

Back Ext

Squats

Knees to Chest on the ball back thingy

Total reps 280

Then

Three rounds

Jog 500m

Sprint (and I use that term lightly) 150m

Time: 9:55

Wrist are still swollen and killing me.  Spending alternating time icing and with braces on.  If not feeling a bit better by Monday, I'll go see my PCP.

jp

Dumbbell Snatch, Box Jump, Lunge

Today's warm up was different:

Three Rounds:

20 Double Unders

10 Burpees

10 Pull-ups

10 Sit-ups

That took care of my 8 required Burpees!

Work Out was Three Rounds

10 one arm dumbbell snatch for each arm (25# Rnd 1; 30# Rnds 2 & 3)

20 Box Jumps

40 Walking Lunges

60 Sec Rest

Time: 24:15

Snatch was tricky, but I got more comfortable with it after the second round.

jp

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