Tough Mile

“Tough Mile…ish” (for time)

Run 1 Lap (~350m)

25 x Kettlebell Swings

Farmer’s Walk with #45 Bar (~150m)

Waiter’s Walk with #45 Bar (~150m)

25 x Box Jumps

Sprint 1 lap  (~350m)

Walking Lunges Down and back length of the building (~150m)

Burpees x 25

Run 1 Lap with 20 lb. Medicine Ball  (~350m)

Time: 28:05

This one sucked.   Knees are killing me.  The lunges are what really did me in.

jp

Weighted Pulls

Weighted Pull-Ups

In six attempts or less, find your 1-RM Weighted Pull-Up

Ended at 55#

Then,

As many rounds as possible in 12 minutes of:

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

Run 1 Lap

Completed 4 rounds plus 2 pulls.

jp

Clean Pulls, Push Press, and AMRAP

Four sets of:
Push Press x 5 reps @ 95#
Rest 2 minutes
Clean Pulls x 3 reps @ 135# first three rounds and 155# last round
Rest 2 minutes;

and then
Five sets for max reps of:
30 seconds of up right Row (45/35)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 30 Seconds

Reps: 157

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Mutilated Cindy

Four Rounds of….

Run 1 full lap (~ 400 Meters) and then 5 minute AMRAP of: 

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 5 minutes.  

Completed 15 rounds.

jp

Ring Plank Pull-ups and Incline Push-ups

reps of 25-20-15-10-5 of

Ring Plank Pull-ups and Incline Push-ups

Time: 11:50

I was loosing plank on the ring rows pretty quickly with the last group of each set being pretty ugly.

jp

Back Squat/Weighted Pull-ups/METCON

3 rounds of
6 back squats at 75# (Seemed really light...)
rest 60 seconds
4 weighted pull-ups (Deadhang/+2.5/+10)

Then
6 rounds of...
30 seconds burpees
30 seconds rest
30 seconds sit-ups
30 seconds rest
Total work: 146 reps...  I think...

jp