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!
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
"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
Wednesday, December 24, 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
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
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
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
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