Deadlift - worked up to 405x2. First time over 400# in a long time. Long slow climb to 500#.
Snatch Grip Deadlift
135# - 50 reps
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Saturday, January 31, 2015
Friday, January 30, 2015
Thursday, January 29, 2015
"Dragon Tattoo"...
5 RFT
20 Push Ups
20 Pull Ups
20 Step Ups (24)
Rest 1 minute in between rounds
19:08 Rx
Tuesday, January 27, 2015
300 reps - Chest, Back & Traps...
Pendlay Row - 135#
50 reps
Push Up
100 reps
DB Pull Over
25 reps @ 40#
25 reps @ 50#
50 reps
Cash Out: DB Shrugs - 75#
100 reps
Sunday, January 25, 2015
"Storm Warning"...
10 rounds for time:
10 Sledgehammer Swings (30)
10 Air Squats
10 Push Ups
14:27
Cash Out: 100M Overhead Slosh Pipe Walk (35)
Saturday, January 24, 2015
"Glen"...
For time:
30 Clean and Jerks (135)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees
51:28 Rx
RIP SEAL Doherty
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Thursday, January 22, 2015
Wednesday, January 21, 2015
Strict Press & Power Cleans...
Finally got the Christmas Present my wife got me: a Klokov barbell from Again Faster. It feels amazing!
Press:
95x5
115x5
135x5
then:
Power Cleans
135x50
155x15
First time doing power cleans since May! Felt great!
Monday, January 19, 2015
800M OH Walk....
40 rounds of:
1 power snatch (95)
20M OH Walk
800M Total Overhead.
Next up - 1 Mile!
Sunday, January 18, 2015
"Death By Pull Up & Push Up"...
Max reps - 45# bar
Bench Press - 85
Row - 30
Press - 22
Upright Row - 20
Triceps Extension - 20
Barbell Curl - 20
Rest 2 Minutes
"Death By Pull Up & Push Up"
9 rounds plus 10 pull ups and 5 push ups - 55 pull ups & 50 push ups
Cash Out:
400M Overhead Barbell Walk - 75# - NOT for time.
Saturday, January 17, 2015
"Crackboy"
100 Tire Flips
100 KB Snatches (35)
100 Goblet Squats (35)
100 Barbell Lunges (75)
44:35
Cash Out: 10 Sledgehammer Swings (30) OTM:10
(Rx is teams of two (53/53/75)
Thursday, January 15, 2015
“Double Inov8tion”…
Wednesday, January 14, 2015
Deadlift 2x8 & "Malibu"...
Strength: 2x8 DL
Warm up: 135x3, 195x3
Working Sets: 225x8x2
Pulled 275 once but it didn't feel right. Playing it safe!
"Malibu"
AMRAP 8:
1 DL (95)
2 HPC
3 Jerks
19 rounds (solo - could have gone faster! Got 3 rounds in the last minute!)
* 135 was Rx
Monday, January 12, 2015
“The Bat Signal”…
1000m Row
30 Jerks (95)
30 KBS (53)
8:21
* Jerks were from the rack and KBS were Russian.
* Rx was 135/70
* This is the benchmark WOD for the nutrition challenge.
Sunday, January 11, 2015
For 20 Minutes: Max Calorie Row & Strict Chin-Ups...
10 ROUNDS OF:
1 minute of rowing
Rest 15 seconds
30 seconds of strict chin-ups
Rest 15 seconds
128 calories and 49 strict chin-ups
Chin Up reps:7-5-5-4-4-4-4-5-5-6=49
Cash Out: 100 Sledgehammer Swings (8)
Saturday, January 10, 2015
Tuesday, January 6, 2015
"Upper Body - Death By"...
Strict Press - 115# - 6 plus 6 - 27 reps
Ring Dips - 10 plus 7 - 62 reps
Strict Pull Ups - 9 plus 6 - 51 reps
Sunday, January 4, 2015
Saturday, January 3, 2015
Death By Pull Ups & Death By OHS...
Pull-Up ladder: 13 rounds plus 8 reps - 99 reps total
Rest 5 minutes
1/2 body-weight overhead squat ladder (80): 10 rounds plus 7 reps - 62 reps total
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.
Friday, January 2, 2015
Back Squats - Body Weight (160)...
Back Squats - 10 sets of 5 @ 160#
Rest 1 minute in between sets
50 reps
Cash Out:
2 Pause Squats OTM for 5 minutes
* 160# and 3 second pause
* 10 reps
Thursday, January 1, 2015
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32:00
Capped with 8 burpee box jumps left. Very happy with doing 80 pull ups and 120 push ups! Sit Ups got me. WAY too slow!
Loved that one!