Tabata and AMRAP

Warm up: (Push/Sit/Good Mornings/Jumping Jacks) 3x10

Work out:

20 seconds work, 10 seconds rest of Burpees

Then

As many rounds as possible of
10 Kettlebell swings (35# )
10 sit-ups
10 Press (45# for me)

Did 10 mins, but lost track of counting

Finished up with 3 sets of L-Sits.

jp

Burpees are Evil

Workout

1 Burpee every minute adding 1 Burpee for each minute.  In other words 1 Burpee the first minute, 2 the second, 3 the third...  Until you fail to complete.  Sounds easy, and the first five or so are, but they quickly get out of hand.

I failed on the 13th set, coming in about 2 burpees shy for the time.  After finishing them off late it was a total of 91 of the ugly things.  Burpees = Evil.

jp

5K Run - Active Rest

I hadn't run since I got the cortisone shot in the knee so I tried a 5K at the base gym today.

Time: 28:26

Best 5K time for this non-runner I have ever had and first time at a sub 30.  Knee seems to be hanging in there too, but I'm going to throw some ice on it.

jp

Deadlift PR

Warmup: (Pull/Push/Sit/Dip/Squat/Jump Rope)x3

Workout

Deadlifts

5 reps at 135

5 at 185

3 at 215

3 at 265

1 at 285 (old PR)

1 at 295 (new PR)

1 at 300 (new PR!)

1 at 300

I had wanted to get that 300# before the new year as it was one of my goals.  My pervious was 285, so I hit determined today and the coach was in my face (Thanks Chris!).  It felt great, but now time for a new goal.

jp

Bear Complex

I tried the Bear Complex this morning in the basement. At the gym we have the nice rubber bumper plates that you can drop and not worry. In the basement I have the old metal ones that will crack the concrete so I had to be careful not to ditch the weights.

Here is the Bear:

1) Power clean (from the hang position usually, but it can also be done from the floor)
2) Front squat
3) Push press (from front of shoulders)
4) Back squat
5) Push press (from behind the shoulders)

This site has a great breakout of the exercise.

I did 7 rounds of 7 starting at just the bar (45#) and ended at a total of 120#.  I was pretty happy with the weight, but it was hard on the knees, shoulders, back, legs...  Shall I go on? :)

jp

Row and Swing

Took Saturday off for rest and hit it hard this morning at the house.

Warm-up: Push, Dip, Sit, Squat, Pass through

Work out: 

Row 500m
50 Kettlebell Swings at 35#
Row 500m
40 Kettlebell Swings 
Row 500m
30 Kettlebell Swings

Time: 13:06


Finished off with three sets of L-sits


jp

Filthy Fifty

Modified Filthy Fifty due to equipment issues at home vice the gym

50 Box Jumps (I did on a 17" step stool vice the 24" box)
50 Jumping Pull-ups (on I-Beam in basement vice Pull-up Bar)
50 Kettle Bell swings (16kg)
50 Walking Lunges
50 Knees to Elbows (on I-Beam in basement vice Pull-up Bar)
50 Push Press (45lb)
50 Sit-ups (vice Back Extensions since I don't own a Back Bench)
50 Jumping Squats w/ 25# plate (Vice Wall Ball shots w/ 20# ball)
50 Burpees
50 Double Unders

Time: 35:16  - That included the time it took to get my jacket on, go outside and throw some sand on the snow/icy sidewalk to do the double unders.  So that ain't to bad. :)

Do wish I had a good pull-up bar at the house, but I haven't convinced the wife that it is a necessity yet.

jp