Monday 06/30/14

Pull-ups

"Fight Gone Bad"
3 rounds of 1:00 each, max reps:
Box Jumps, 18" 18, 17, 14 = 49
Push Press, 53# 19, 17, 15 = 51
Row 12, 10, 9 = 31
Wallball, 14# 19, 18, 15 = 52
SDHP, 53# 18, 14, 14 = 46
Rest

Started at Wallballs ended at Row. Total of 229. That's 8 reps more than last year. It's one LESS than in 2011, when I did burp-ups and used 50# for SDHP and Push Press and 15# for Wallballs.

Friday 06/27/14

Squat - Heavy
167.5 x 5

Press
75 x 5

Thursday 06/26/14

Back Squat
142.5 x 5 x 5
(Heavy day do 167.5)

Press
65 x 5 x 5
(Heavy day do 75)

Monday 06/23/14

Squat - Heavy
162.5 x 5

Bench Press - Heavy
90 x 5

Pull-ups on the 2:00
3,3,3,3,3,3 = 18

Saturday 06/21/14

Pilger, NE tornado clean up.

Friday 06/20/14

4 rounds
:40 Push-ups
:20 Rest
:40 Wallballs
:20 Rest
Push-ups 14,10,9,8=41
Wallballs 12,11,11,11=45

Rest 5 minutes

4 RFT of:

20 Walking Lunges
5 Pull-ups
5 TTB

Rest while partner does her round
8:08

Thursday 06/19/14

Squat - Volume
138.5 x 5 x 5
(Heavy day do 162.5)

Bench - Volume
77.5 x 5 x 5
(Heavy day do 90)

Tuesday 06/16/14

Metcon

"Jake, Jr."
5 rounds for time of:
50 ft Overhead Walking Lunges, 25#
15 Burpees
(Subbed 8 push-ups and 15 jumping squats for the burpees)
Time was 11:??

Later:
Rode 5ish miles (my house to Charista's) in about 45 minutes. Into MASSIVE headwind the whole way. Hung out with her, took a walk to eat at Romeo's, overate on chips etc., then went for a walk. Then biked home. Took 30 minutes on way home.

Monday 06/16/14

Back Squat
155 x 5

Press
70 x 5

Pull-ups on the 2:00
3,3,3,3,3(kipped a bit) = 18
2, 2 = 22 reps total

Friday 06/13/14

Tabata This
8 rounds of :20 work, :10 rest for each of the following:
Pull-ups - 53
Push-ups - 37
Sit-ups - 103
Squats - 120
Total reps - 313
1:00 break between exercises.

Record total number of reps.


Back Squat?
155 x 5

Press
70 x 5

Thursday 06/12/14

Deadlift
193 x 5
10% reset

Bench Press
60 x 3 x 5
(Do 90 next Friday, 77 on Monday)
This is a 10% reset

Power Clean
33, 63, 83, 103 x 3
Left arm hurt on last set. First time power cleaning heavy in a long time.

Tuesday 06/10/14

"Baseline Metcon"
200m run
15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m run

We started downstairs and finished downstairs. Ran to the garage and back. Time was like 9:08 or something.

Monday 06/09/14

First time lifting in a month or so (due to hip). No hip pain today, so hopefully it'll be fine. I did a 10% reset.

Squat
135 x 5 x 5

Press
60 x 5 x 5

Pull-ups: On the 2:00, max effort.
3,3,3,3,2,2,2,1,1 = 20 reps

Sunday 06/08/14

Tubing and SKIING for the first time since I was like, 12! FERN! But also I'm exhausted from it.

Friday 06/06/14

So, my legs are FINALLY workable. Not good, but they function. I would NOT use them for a work out at this point, though. So...I swam!

"Tosh"
50m swim
100m swim
200m swim
Rest the same amount of time the interval takes you.

First time back at 24 Hour, in the meter pool (versus the yards at Urban/LA Fitness).

50m - :46
100m - 1:46
200m -  3:44
50m - :46
100m - 1:45
200m - 3:45
50m - :45
100m - 1:45
200m - 3:50 (tried to swim loooong and glide...wasn't as fast)

33:56

Compare to 11/27/11.

Not awesome. But done.

Monday 06/02/14

5 RFT of:
12 Cleans, 63#
21 Wallballs, 14#
24:32

My quads are trashed. Like, I'm considering taking an ice bath for real...for the first time ever.