Wednesday, December 31, 2014

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. 




Monday, December 29, 2014

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. 


Sunday, December 28, 2014

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 


Saturday, December 27, 2014

Monday, December 22, 2014

"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 


Saturday, December 20, 2014

Friday, December 19, 2014

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.


Wednesday, December 17, 2014

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!


Tuesday, December 16, 2014

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


Sunday, December 14, 2014

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. 

"Ripcord" & OHS...


"Ripcord"
OHS (75)
Strict Pull Ups
Kettlebell Swings (53)
8:47

OHS
95x1
125x1
155x1
175x1 post surgery PR! 


Saturday, December 13, 2014

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!"




Friday, December 12, 2014

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. 


Wednesday, December 10, 2014

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 

Tuesday, December 9, 2014

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

Sunday, December 7, 2014

"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!

Saturday, December 6, 2014

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! 


Friday, December 5, 2014

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 


Wednesday, December 3, 2014

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



Tuesday, December 2, 2014

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