So Tuesday's Filthy Fifty pulled the calf pretty bad. Didn't do any work outs on Wed/Thur.
Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish... ugly, ugly, ugly
Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.
jp
Saturday, January 28, 2012
Tuesday, January 24, 2012
Filthy Fifty
For time:
50 Box Jumps, 24/18 inches
50 Jumping Pull-Ups
50 Kettlebell Swings, 16 kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45/33 lbs.
50 Back Extensions
50 Wall Ball Shots, 20/12 lbs.
50 Burpees
50 Double-Unders (x3 singles)
Time: 35:35
Worse. Time. Ever.
I got a cramp in my right calf at Box Jump #25 that was totally seized by
the end of the workout. Still tight!
jp
Monday, January 23, 2012
Swim... Front Squat
Saturday I did a light swim. Nothing to write about, but got some hot tub and steam room time.
Monday
Front Squats
5-5-3-3-3-1-1-1-1
Ended at 165. Best since knee surgery.
jp
Monday
Front Squats
5-5-3-3-3-1-1-1-1
Ended at 165. Best since knee surgery.
jp
Friday, January 20, 2012
Thursday and Friday
I did spinning for 45 mins on Thursday
Friday
5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12
Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.
jp
Friday
5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12
Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.
jp
Wednesday, January 18, 2012
Wednesday Chipper
For time:
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43
Tuesday, January 17, 2012
Tuesday - Back at it
I took the three days to de-load from workouts in hope that the nagging
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp
Sunday, January 15, 2012
Thursday, friday, and the weekend
Thursday I did spinning for 40 mins.
Friday's work out
Five sets of: Deadlift x 5 @ 225# - tempo 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Wall ball x max reps in 60 seconds
Rest 90 seconds
Overhead Press with 35# kb x 10 reps - tempo 2010
Rest 90 second
Work was done
Weekend, to include Monday.
I'm deloading all weekend. Just walk and stretch to let this old body recover. Also doing 5 day pouch test. My eating was getting bad so I'm going to do this hard reset.
jp
Friday's work out
Five sets of: Deadlift x 5 @ 225# - tempo 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Wall ball x max reps in 60 seconds
Rest 90 seconds
Overhead Press with 35# kb x 10 reps - tempo 2010
Rest 90 second
Work was done
Weekend, to include Monday.
I'm deloading all weekend. Just walk and stretch to let this old body recover. Also doing 5 day pouch test. My eating was getting bad so I'm going to do this hard reset.
jp
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