Thrusters - 50 reps - 135#

50 thrusters at 135# from rack. Mostly sets of two with three sets of three. Finished with a set of four!

Did one rep at 155# just because - body weight. 

4K Row & 100 OHS...

4K Row - 19:40/223 calories 

OHS (75) - 100 reps 

NOT for time. Last 15 reps done in sets of 5 with a 3 second pause. 

Three Ring Handstand Push Ups...

Three Ring HSPUs post tone pec major surgery. Happy day! 

                           https://www.facebook.com/video.php?v=797851463608636

"Just Because"...

20 sets of five of:

Strict Press - 95# - 100 reps

Pendlay Row - 115# - 100 reps

Push Ups - 100 reps

NOT for time 

Hopkinton State Park - 3 Mile Hike...

3 mile hike on a beautiful 45 degree Saturday morning with Andrew Duca and family. 

250 Sledgehmer Swings...

Sledgehmer Swings - 16# - 250 reps 

"Death by Triplets"...

Death by Ring Push Up - 17 rounds plus 12 reps - 165 reps 

Rest 2 minutes:

Death by Air Squat - 24 rounds plus 21 reps - 321 reps

Rest 2 minutes:

Death by GHD Sit Up - 12 rounds plus 10 reps - 88 reps

574 reps total 

500 Sledgehammer Swings...

500 sledgehammer swings - 8# 

NOT for time. Just for fun! 

Deadlift 325# x 3...

135 x 1

225 x 1

275 x 1

325 x 3 

Stopped there. First time deadlifting over 185# since May! 

Mainsite: MONDAY 141215

Ring-dip ladder - 12 rounds plus 8 reps (86 reps) 

Rest 5 minutes

3/4 body-weight (115) hang power clean ladder - 8 rounds 5 reps - (41 reps)

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Arnold Press - 30# - 70 reps

Seated DB Curls - 30# - 70 reps each arm

5 minute rest 

PR Two - 15 Minutes:

Bench Dips - #45 - 70 reps

EZ Bar Curls - 50# - 70 reps

Cash Out - DB Shrugs - 75# each hand - 150 reps 

* Finally off Lunk Alarm!

EDT - Chest & Back...

PR One - 15 Minutes

DB Snatches - 30# - 75 reps each arm 

Push Ups - 75 reps

5 Minute Rest

PR Two - 10 minutes 

DB Pullovers - 35# - 70 reps 

Diamond Push Ups - 70 reps

The Villainous 45-Pound Bar Upper Body Workout...

Bench Press 85 - 45

Row 45 - 25

Strict Press 25 - 20

Upright Row 20 - 15

Tricep Extension 20 - 20

Curl 23 - 25

Total 218 - 150

368 total reps

Harder than  I expected but this was my second WOD of the day. Will attempt again soon. Crazt pump. Will be interesting to see how sore I am tomorrow. 

Link to workout description

"Ripcord" & OHS...

"Ripcord"

12-10-8-6-4-2

OHS (75)

Strict Pull Ups

Kettlebell Swings (53)

8:47

OHS

95x1

125x1

155x1

175x1 post surgery PR! 

Snatches & Jerks...

Warm Up - hang snatches with 45# bar

Power Snatch
75x1
95x1
115x1
135x1
150x1 - 5# post surgery PR
155 (F)

Jerk (from rack)
115x1
145x1
160x1
175x1
205x1 - 20# post surgery PR

Last rep was actually a push press after looking at the video. No second dip. Sweet! 

46 years old in 6 weeks. "Hey Father Time - GFY!"

Strict Press, Strict Pull Ups & Ring Push Ups

Fifty sets of two of: 

Strict Press - 115# - 100 reps

Strict Pull Ups - 100 reps

Ring Push Ups - 100 reps

NOT for time. 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Machine Press - 50#- 70 reps

DB Hammer Curls - 35# - 70 reps 

1 minute rest: 

PR Two - 10 Minutes:

Bench Dips - 65 reps 

DB Lateral Raises - 15# - 65 reps 

EDT - Chest & Back...

PR One - 15 Minutes

One-arm Rows - 50# - 75 reps each arm

Push Ups - 75 reps

1 Minute Rest

PR Two - 10 

DB Pullovers - 35# - 50 reps 

Diamond Push Ups - 50 reps

"Hot Death"...

1000 Meter Run, then
3 Rounds For Time:
10 Clean and Jerks (135/95)
10 Chest to Bar Pull Ups
10 Burpees
then, 1000 Meter Row

28:39 Rx

Pumped to do 30 C&Js @ 135# and 30 C2B pull ups!

Hey shoulder - GFY!

Overhead Squats & Front Squats

I worked on overhead squats and front squats for the first time in six months.

OHS

75x2

75x2

75x2

75x2

75x2

75x2

75x2

Front Squat

75x1

95x1

115x1

135x1

155x1

175x1

Felt good to work to the movements. Long slow climb back over 200# for both! 

EDT - Arms & Shoulders...

PR One - 15 Minutes

Barbell Strict Press - 115# - 28 reps 

KB Crush Curls - 44# - 70 reps 

PR Two - 10 Minutes:

Parallel Dips - 66 reps 

Reverse Curl - 55# - 66 reps

* 1 rep PR and 10# heavier on reverse curls 

Box Squats, Strict Press & Push Jerk...

Box Squats

95x5

95x5

135x5

145x5

155x5

155x5

Strict Press 

75x3

95x3

115x3

135x3

145x3

Jerks

155x1

165x1

175x1

185x1

EDT - Chest & Back...

PR One - 15 Minutes

Pull Downs - 100# - 100 reps

Push Ups - 100 reps

5 Minute Rest

PR Two - 10 Minutes

Reverse Grip Pull Downs - 140# - 58 reps 

Diamond Push Ups - 58 reps

Cash Out: DB Pull Over - 35# - 10x10 - 100 reps