Wed Spin

Spinning Class

Ugly little MetCon

5 rounds for time of...
30 Double Unders (Substituted 90 singles)
20 air squats
10 burpees
Time: 12:27

3x3 press

General warm-up

Press 3 reps of 3 with a few early warm-ups

105-115-125(F)

I failed on the second lift of 125, dropped to 120 and failed on the third lift.  115 it is.

Finished with 100 situps

jp

Friday and Saturday

Friday

One rope climb
three rounds of 5 broad jumps and one lap running
One rope climb

Time: ???

Saturday

Row 300m
20 Push Press (#95)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Time: 12:12

Back Squat and Sit ups

Five rounds
Each round is a 3 minute AMRAP of
3 Back Squats (I did 155# vice the Rx 255#)
12 Sit-ups

Rest 1 min between rounds

Score is total number of complete rounds.

I scored a 14, having to adjust the weight on the first rep cut me down to a two rep, but I got three on all the others.

jp

Mini Fight

Wife wanted to workout after her work today.  I did a 'FGB' type workout for her with the heavy bag

3 rounds of the following five exercises

1 min Heavy Bag
1 min Ring plank pulls
1 min sit ups
1 min press (45# for me)
1 min row

Rest one minute between rounds...

Work was done. :)

jp

Two for Tuesday

Tuesday AM was a gasser...

15 AMRAP of
5 Chest to Bar Pull-ups
10 Wallball (20#)
15 Kettlebell Swings with a 45#

I got 6 full rounds and the chest to bar pulls with one more wallball.  Arms were shot.

After work I went to the base gym's new 'tactical fitness' area and did some skill work.
Row 500m
Some light bear to warm-up
Snatch - I started with PVC, went to the kiddie bar and then ladies bar.  I ended at a 65# and feeling comfortable, but couldn't get over the fear of a full snatch with 75#.  Just couldn't get my mind to buy into the whole thing...  Need More Practice!

jp