WOD - Front Squat and L-Pulls

Still laying off the chest so I had to modify the workout.

As Rx:

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

As Completed:

Seven Rounds:

95# Front Squat, 3 reps

7 GHD

Time: 11:00

WOD - Double-unders, Box Jumps, Kettlebell Swings

As Rx:

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

As completed at base gym

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

40 Air Squats

Time: 35:15

I subbed the Air Squats for Swings to not put strain on my chest and doubled the number to increase the work out load.  The double-unders are the killer that really slow down the entire work out as the longest single string I got was seven.

jp

Weekend Off

I spent the whole weekend off from working out.  My shoulder/chest has been hurting pretty bad and I'm planning on not pushing any weights with them for at least a whole week.

I did make it into the gym this morning and even though it was an active rest day I did the following:

40 Double Unders
400m Run
30 Situps
Three rounds:
30 mins

jp

Active Rest - Jog

Spent today doing an active rest.  I bought my Burpees early yesterday because of my shoulder/chest pain and decided to do some jogging.

Nothing super serious.  About 2.5 miles in 30 mins.  Not going to win any races at that pace, but the point was to be active and keep the heart rate up for a while.

jp

WOD - Triplet - Chest to Bar, Box Jump, GHD

As Rx:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

As completed at Hotel Gym

Jumping Chest to bar Pull-up (They had a bar.  Go figure.  It was mounted so you couldn't kip.  So I did like two dead-hangs, then jumped the rest)

Burpees

Sit-ups

Time: 14:40

Note:  I did enough burpees for Wed and Thur.  Since my chest is really sore, I'm going to count todays for tomorrows and take a true full rest day to see how I feel on Friday.

jp

24 & 25

WOD - Deadlift, Double-unders

Great short power workout...

As Rx:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

As completed at base Gym

155 # Deadlift, 10 reps

50 Double-unders

Time: 15:50

jp

23

WOD - Row and Dumbbell Snatch

As Rx:

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

As completed at base gym
100 - 45# Sumo deadlift high pull
30# Dumbbell snatch, 50 reps (Switched to 20# ½ way)
75 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 35 reps
50 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 20 reps

Time: 39:42

Long and painful

jp
22