EDT - Chest & Back....

PR One - 15 Minutes:
Neutral Grip Strict Pull Ups - 77 reps

Push Ups - 77 reps

5 Minute Rest

PR Two - 5 Minutes
One-arm DB Row - 70# DB - 23 reps each arm
Diamond Push Up - 23 reps

Whoever said you can't get a good workout at Planet Fitness hasn't tried hard enough.

4x8 Back Squat & Dips...

 4x8 Back Squat - 245lbs (+5lbs from last time)

4x8 Dips - 58lbs (+5 from last time) 

Strict Pull Ups & Dips...

75 Strict Pull Ups

75 Strict Dips

15 sets of 5 & 5

At the Pompano Beach Pier. 

Push Ups & Figure 8/Hold...

100 Push Ups

50 Figure 8/Hold (53)

100 Push Ups

NOT for time. 

4x8 Back Squat, Strict Press & Dips..

Back Squat - 4x8 - 240lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 120lbs (+3lbs from last time) 

Dips - 4x8 - 53lbs 

"Kutschbach"...

7 rounds for time of:

11 back squats, 185 lb. 

10 jerks, 115 lb. 

25:52 from rack. Jerk Rx was 135 lb. 

RIP Staff Sgt. Patrick Kutschbach

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

"Slow Decent"...

NOT for time:

Five rounds of:

- 5 strict pull-ups

- 5 push-ups

- 5 strict pull ups

- 5 strict dips

(Each set of movements has to be unbroken and focus on negative. 2-3 seconds on the decent). 

I should feel this one tomorrow. 

8x4 Back Squat & 8x4 Strict Press...

Back Squat - 4x8 - 235lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 117lbs (+2lbs from last time) 

''Jason''...

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

30:31 (Bar Muscle Ups) 

Brutal.        

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Campus Board Practice...

Worked on grip strength and climbing on the campus board. Wanted to boulder but they were setting up for a competition so the course was closed. 

8x4 Back Squat & 8x4 Strict Press...

Back Squat - 4x8 - 230lbs

Strict Press - 4x8 - 115lbs

"Highway to Hell"...

WOD #2 today:

21-15-9 Bar Muscle Ups

42-30-18 Push Ups

20:19 Rx 

"Brehm"...

For time:

15 foot Rope climb, 10 ascents
225/155 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

16:35 (squats from the rack). HSPUs got me. 

 

---

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

10 Mile Run...

Decided to run until I felt like stopping. Got ten miles. Slow as hell -1:43:43/10:21 average per mile but still faster than someone on the couch.

 "Punish your body to perfect your soul." - Mark Twight

4x8 Back Squat/OTM 14: Pull-ups/Pushups...

4x8 back squat @ 225lbs. Finally comfortable with depth on every rep. Day is downhill from here!  

Then,

OTM 14: 

Pullups ODD/Pushups-Even

9 each - 67 Pull Ups & 67 PushUps

 

5 Back Squats OTM - 10...

5 back squats on the minute for 10 minutes at body weight (165) - 50 reps