Fran

"Fran"

Reps of 21-15-9 of two exercises

95# Thruster

Pull-ups

Time: 11:19

Did the weight Rx.  It was a killer.  I had to break the first set of 21 up into groups of 7, and then both the 15 and 9 were sets of 3.  It is sad when pull-ups become the easy part of the workout. :)

jp

Power Cleans

Power Cleans, Max Effort: 1-1-1-1-1-1-1

Finished with a clean at 155#

Finished with a seven minute AMRAP

In seven minutes complete as many rounds as possible of...

10 power cleans at 50% of one rep max effort (I used 80#)

10 Burpees

Completed 4 full rounds and 2 cleans.

jp

Mon to Wed

Wow...

Three days with out an update.  Bad John.

Monday:

"Josh"

21 overhead squats at 75#
42 pull-ups
15 overhead squats at 75#
30 pull-ups
9 overhead squats at 75#
18 pull-ups

Time: 15:04

We just got a functional pull-up bar in the box. It has been too long from doing them to have the first workout be 90 pull-ups coupled with overheads. Prescribed was a 95# lift, but I would have been in the deep 20's if I had done them at that weight.



Tuesday:
Warm-up included burpees (38 actually), dead hang pull-ups (3x5), sit-ups, etc...

Workout
3 rounds of...
800m Run
5 Handstand Push-ups
10 Wallballs (20#)
15 'V-ups' (lay flat on back arms extended. Bring legs and arms up together to touch toes and back down)
20 Incline push-ups (feet on box, hands are parallets... Lets you get a deeper push)
Time: 23:07


Wed:


Row 5K at 23:35


jp

Saturday WOD

Today's Workout

5 rounds of

10 push-ups
20 sit-ups
30 air squats
400m row
Rest 90 seconds between rounds.

My splits were 3:20, 3:28, 3:38, 3:34, 3:54...  Not a bad grouping, with the last one being a bit further out then I would like.

Total time: 23:54

jp

Tattoo

First and last.  It hurt too much! :)

jp

Thursday Burner and Friday Deadlifts

Thursday:
10 burpees
15 Box Jumps (20")
20 Kettlebell swings (45#)
Time: 14:24
This one was a true burner.  I was spent!

Friday:

Reps of 10-9-8-7-6-5-4-3-2-1 of

225# Deadlifts (~75% of 1 rep max)
Push-ups

Time: 13:02

Had to break up sets 10-6 into smaller sets, but did 5-1 in a single sets.  It is sad when 55 push-ups is the 'easy part' of the workout. ;)

jp

Swim

'Rest Day'

Swim 1/2 mile 22:30ish

a few 25 yard sprints

Did my Burpees for warm-up on the wet deck of the floor.  We are on to 32 with the number getting larger...

jp