3 Thrusters (95)
6 Box jumps (24(
9 Kettlebell Swings (53)
Rest 1 Minute In Between Rounds. (Only FULL rounds count).
2-2-2-2-2/10 Rx
Missed 3 rounds by one rep in round #1. Next time
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.
Sunday, September 29, 2013
"Manhandler"...
Five Rounds of AMRAP 3:
3 Thrusters (95)
6 Box jumps (24(
9 Kettlebell Swings (53)
Rest 1 Minute In Between Rounds. (Only FULL rounds count).
2-2-2-2-2/10 Rx
Missed 3 rounds by one rep in round #1. Next time
3 Thrusters (95)
6 Box jumps (24(
9 Kettlebell Swings (53)
Rest 1 Minute In Between Rounds. (Only FULL rounds count).
2-2-2-2-2/10 Rx
Missed 3 rounds by one rep in round #1. Next time
Saturday, September 28, 2013
Friday, September 27, 2013
"Josh"...
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
10:58 Rx (2:01 PR)
Had a plan and stuck to it:
OHS: 11/10, 8/7 & 9
Pull ups: 7×6, 5×6, 3×6
Last round turned into singles. Started at 9:30 and it took me 1:28 to get 18 pull ups.
RIP Josh.
Wednesday, September 25, 2013
"Barbell Complex – OTM 20″...
1x Power Clean (155# for all)
1x Hang Clean
1x Front Squat
1 x Power Clean
1x Hang Clean
1x Front Squat
(Odd) Rest
Rx
Sunday, September 22, 2013
Saturday, September 21, 2013
Friday, September 20, 2013
"Death by Deadlift & Toes-to-Bar"...
Minute 1 -1 Deadlift (160), 1 T2B
Minute 2 -2 Deadlift, 2 T2B
Minute 3 -3 Deadlift, 3 T2B
...until you run out of time or tap out
8 rounds plus 9 deadlifts and 6 T2B (45 DLs & 42 T2B)
Thursday, September 19, 2013
5K Run...
25:29 - 1:44 faster than last night and 30 seconds off my PR.
It felted like I look - brutal.
Wednesday, September 18, 2013
Monday, September 16, 2013
"Trinity"...
1000M Row
2 Mile Run
50 Burpees
29:43 Rx (1:03 slower than PR)
"No matter how slow you go - you're still faster than the person on the couch".
Sunday, September 15, 2013
"Jared"...
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Run 800 meters
40 Pull-ups
70 Push-ups
54:49 Rx
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Saturday, September 14, 2013
Friday, September 13, 2013
"Death by Wall Ball" & Death by Strict HSPU"...
14 rounds plus 10 reps (PR of 1 round)
115 Reps
Rest 5 minutes then:
"Death by Strict HSPU"
6 rounds plus 4 reps
25 reps - Tough after Wall Balls
Tuesday, September 10, 2013
5x1 Front Squat
185x1
225x1
255x1
281x1 (1# PR! - fractional plates FTW!)
Did 281# twice to make sure I got it. 6 reps and I'm smoked!
Monday, September 9, 2013
“Falkel”…
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, (30/24) inch box
Rope climb, 1 ascent
8 Box jump, (30/24) inch box
Rope climb, 1 ascent
9 rounds plus 6 reps RX. Had to do singles on the HSPUs the last three rounds.
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
Friday, September 6, 2013
“Beef Jerky Time”...
As Far as Possible In 25 min of:1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)
2 Clean and Jerks/1 Round of Cindy
3 Clean and Jerks/1 Round of Cindy
etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.
IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!
9 rounds + 4 C&Js (PR! - last time I got 8+5)
Three PRs this week! Sweet!
Thursday, September 5, 2013
Wednesday, September 4, 2013
Monday, September 2, 2013
Sunday, September 1, 2013
"Death by Burpee" & "Death by C2B Pull Ups"
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on clock.
14 + 10 (PR is 15+6)
Rest 5 minutes then:
"Death by C2B Pull Up"
11 + 7
* pretty happy after 42 strict pull ups yesterday during "Hotshots 19"
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