Stuff...

Friday was the Games Open Workout #4
60 Bar Facing Burpees
30 Overhead Squats (Rx at 135#, but I only had 75#)
10 Muscle-ups
AMRAP 10.
That is right. Ten minutes to get through multiple rounds. Yea, right. :-)
I made it through the burpees and 11 of the Overhead squats. OHS are a
pretty big weakness following the surgery, well all squats are a weakness.

Saturday I went to the other half's gym on a guest pass and did the spinning
class followed by a bit of skill work on hanging cleans

Sunday - mostly rest

Monday - "Randy" - 75 power snatches at 75#
I did it Rx'ed for 8:40ish. Started out the gate too fast/hard and took too
long of breaks to catch my breath.
jp

Deadlift Thursday

Took Wednesday completely off.  Knees need the break! :)

Thursday was Deadlifts.

3 sets of 3 rep, building to a max effort.

I got a 295 finish on my three reps which was a great lift for me.  I was pretty happy.

jp

PM Classes first half of week

Monday PM:

50-40-30-20-10 of: Push Press (45/35) and Box Jumps (20″)

I jumped up on the boxes and stepped down due to the knee.

Time: 14:40ish

Tuesday PM:

6 RFT of:  5- Front Squats* (185/125) and 10- Kettlebell swings (70/45)

I scaled the work down to 95#, again due to the knee.
*Front squats must be cleaned from the ground.

Time: 12:40ish (I think?)

This took much longer then it should.  The 70# cannon ball was a killer.

Knee is super sore today.  I'll be taking Wednesday completely off.

jp

Weekend update

Saturday - bike 14 miles
Suppose to be 30 put weather didn't cooperate.
Monday am - row 5k in 22:55.

Wed to Fri

Wed - spinning for 45 mins
Thur - run 2 laps then so 21-15-9 of toes to the bar and weighted burpees, then run 2 laps
   Time: 16:20ish
Fri - 100 each of pulls, push, sit, squat - In the basement had to use some odd things to get pull-ups going between the I-Beam or rings way to low...
   Time: 32ish

Low Bar Backsquat

Warm-up
Slow build to three rounds of 7 low bar back squats.

Still nursing the knee so I went light.  Finished at 165#.

jp

Tabatta Double Unders

Tabatta Double Unders are what they are.

Warmed up with the Bear.  Ended with 125.

Max: 12; Min 3 – I got to the point when I was trying to force them vice taking a nice easy jump with the rope.

Cash Out was overhead squat fundamentals.

jp