Chipper

500m row
50 each of the following
Back ext
Box jump at 16
Push-ups
Sit-ups
Squats
Burpees
Time:28 mins
jp

Shoulder press, power clean, and mini metcon

Sitter shoulder press at 105, power clean technique at 95. Mini merging... 7 wallball @ 12# and 7 buepees in 9:50.

Big catch up

Spent all of last week on a cruise to Alaska.  Had a great time.  Pics can be found here.

I did work out 6 of the 7 days and one of those days I didn't workout I did go kayaking, so it was a pretty active trip.  I tried a spinning class and had a bike ride for one of my excursions so I might catch the biking itch.

I did not workout over the labor day weekend.  At all.  :(

Today is the first day of class for two weeks.  Gym is across the parking lot and an easy walk.  No excuses.

I hit the gym after getting in.

Dynamic warmup to include pulls, push, sit, squats.

Work out:
5 rounds of
10 Pull-ups
10 45# Kettlebell swing
10 Squats
Time: 9:05

Then did 10 mins on exercise glider...

jp

Squats and weighted pull-ups - Deadlift and Row

Tuesday
Scheduled for front squats which I am still not doing.  I did do partial squats with a kettle bell.  I also tried single rep dead hang weighted pull-ups.  I was able to add 35#...  Not so much.

Wednesday:
At the house I did AMRAP of 500m row and 10 deadlifts at 155#.  I finished 5 rounds and 350m.

jp

Monday Jump and Sit

For Time:

50-40-30-20-10

Double Unders

Sit-ups

I substituted 3x singles for double unders due to the knee and the impact I get from doubles. 

Time: 10:42

Sunday did a workout with the eldest.  50 push-ups, 50 sit-ups, 50 kettlebell, 50 dumb bell press

jp

Friday - Dizzy

Dynamic Warm-up followed by
Rounds of 7-6-5-4-3-2-1 of the following three exercises
Handstand push-ups
Cartwheels
Sit-ups
Time: 11:21
jp

Wed - Bike and Thur - C&J with step-ups

Wednesday I played hooky and took a 18.75 mile bike ride.  Took about 1.5 hours.  Sore and tired, especially the groin

Thursday was supposed to be overhead squats and box jumps…  Still not doing squats due to the knee so they were out.  Substituted 115# clean and jerks and short step ups to avoid the impact.

5 rounds of

5 clean and jerks

10 step ups (16” box)

Time: 8:10

jp