Terrible Day

Sluggish, slow, boring, tired, groggy, weak, unproductive day... first one in a while. oh well, I am going to take the next two days off to just get myself collected. Back at it on Sunday.

Rest Day

I enjoyed a day off today. At baseball practice we had an intra squad and it was fun. I think that was probably the most playing time I will get this spring. 7 innings of raw intra squad... yeah

"Strength + Power"

Workout:
Back Squat 8-8-5-5-5 reps @ 150% bodyweight
Front Squat 5-3-2-1-1 reps @ Bodyweight
3 min. rest between sets
(post weight)

BS/FS
225# / 95#, 115#, 155#


rest 5 minutes then:
2 min double-unders
or
5 min jump rope @ 75% MHR
Then:
2 rounds for time of:
10 X Lunges
10 Knee Jumps
10 Frog Hop

Time: 2:51

"1up"

3 Rounds for time:
5 Front Squats @ 2x 53# KB
10 Ring Push-ups
15 Renegade Rows @ 2x 35# KB
20 Bastard Sit-ups @ 2x 15# DB

Time: 7:28

"Combo Pack"

21-15-9 reps of:
Ring Push-ups
KB Swings @ 24kg
Wall Ball @ 20#

Time: 6:03

Rest Day

Just went to the gym and worked on muscle-ups and dips, good fun.

"Keyser"

Russian Twist @ 45# Barbell +
KB Bob & Weave @ 35# each +
Decline Push-up on Parallettes +
Floor Wiper @ 135#
All movements executed per Tabata interval timing (20 seconds work, 10 seconds rest repeated 8 times), 1 minute rest between exercises. Scoring by total number of reps.

Score: 66/57/55/32
*210

"Fran"

21-15-9 reps for time:
Thrusters @ 95#
Pull-ups

Time: 9:26

"Enjoy the Pain"

For time:
Man-Maker @ 25# 10-9-8-7-6-5-4-3-2-1 reps
Atomic Sit-up @ 16# 1-2-3-4-5-6-7-8-9-10 reps
First round: 10 Man-maker, 1 Atomic sit-up
Second round: 9 Man-maker, 2 Atomic sit-up...

Time: 30:02

"Donkey Kong"

21-15-9 reps for time:
Burpees
KB Swings @ 24kg
Box Jumps @ 24"

Time: 6:27

Rest Day

The last time I had a day off was January 5. I definitely am going to take this one completely off.

"Pain, Suffering, Glory"

For time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of the following:
Deadlift @ bodyweight + Pull-up + Ring Push-up
First round looks like: 12x DL + 12x PU + 12x RPU
Second round looks like: 11x DL + 11x PU + 11x RPU...

Time: 10:46

"TGIF"

For time:
20x Ball Slam @ 16#
20x Ball Toss @16#
20x Box Jump @ 24 inches
20x KB Swings @ 53#
20x Bastard Sit-ups
20x Ring Rows
20x Sit-ups
20x Push Press @ 95#
20x Wall Ball @ 20#
20x Burpee

Time: 10:36

"Lynn"

5 Rounds for max reps of:

Bodyweight bench-press *160#
Pull-ups

Totals: 48 BP, 92 PU
Total reps: 140

"Louder than 10"

10 Rounds for time of:

5 Med-Slams @ 18#
10 Burpees
60 Meter suitcase carry @ 53# (2 trips)

Time: 19:41

"Filthy Fifty -1"

I forgot to do burpees... therefore this is an unofficial workout. But it still kicked my butt. I also subbed jumping pull-ups with regular so I get a little grace.

For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Jump rope

Time: 25:40

This is the workout I was supposed to do...

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

"Helen"

3 Rounds for time of:

400 Meter run
21 KB swings @ 24kg
12 Pull-ups

Time: 11:00
new PR

"Diablo"

3 Rounds for time of:

400 Meter run
Bodyweight Bench press 30 reps

Time: 32:40

Rest 5 minutes
Then:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 16
Total: 135 pull-ups

"Double Take"

21-15-9 for time of:

Deadlift @ 225#
Ring dips

Time: 10:01

*5 min. rest

Then:
10,9,8...1 for time of:

Ring push-ups
Ring Rows

Time: 4:17

"2b"

Complete as many rounds in 20 minutes of:

5 Box jumps
10 L-pull ups
15 KTE

Rounds: 5 completed + 5 Box jumps + 7 L-pull ups