Saturday, January 28, 2017
Jan 26 Workout
Strength
3 sets:
Pause bench press = 103 lbs
2 count pause at chest
3 @ 83 lbs
3 @ 93 lbs
3 @ 103 lbs
Rest :30
Dumbbell bent-over lateral raise, 10 reps @ 8 lbs
Rest 1:00
Performance
12 min EMOM = :21 - :25
2 strict pullups
3 toes to bar
4 dumbbell sprawls @ 30 lbs
Tuesday, January 24, 2017
Jan 24 Workout
6 min EMOM:
20 lunges
15 dumbbell shoulder press @ 20 lbs
Rest 1:00
6 min max cal assault bike = 50
Rest 1:00
6 min EMOM:
12 box jumps @ 24"
10 ring rows
Rest 1:00
6 min max cal row = 63
Rest 1:00
Tabata plank
Monday, January 23, 2017
Jan 21 Workout
Performance
2 rounds = 21:05
800m run
10 front squats @ 83 lbs
10 pullups
20 thrusters @ 83 lbs
I only did 15 thrusters in round one.
Tuesday, January 17, 2017
Jan 17 Workout
Strength
Press complex = 95 lbs
1 @ 65 lbs
1 @ 70 lbs
1 @ 75 lbs
1 @ 85 lbs
1 @ 95 lbs
Every 2 min for 10 min, building
Press complex = 2 strict press + 3 push press
Performance
3 rounds, each for time = 3:15-3:00-3:19
15 pullups
20 box jumps @ 24"
1:00 aerodyne
My Aerodyne display was broken so I subbed out 15 cals for 1:00 of pedalling.
MLK Tribute WOD
Strength
Goblet reverse lunge, 5 reps/leg @ 26 lbs
Rest :30
Russian twist, 20 reps @ 10 lbs
Rest 1:00
Performance
For time = 13:50
1000m run
150' bear crawl
19 weighted situps @ 20 lbs
29 kettlebell swings @ 53 lbs
4 strict pullups and 4 dips
19 weighted situps @ 20 lbs
68 squats
Jan 15 Workout
Fitness
6 rounds = 15:30
10 burpees
12 kettlebell sumo deadlift high pulls @ 53 lbs
100m run
Jan 14 Workout
Fitness
20 min AMRAP = 2 + 542
500m run together
30 hang power cleans @ 85 lbs
20 renegade rows @ 25 lbs
Partnered with Dan H.
Open 13.3 Modified
Strength
Power clean = 115 lbs
3 @ 95 lbs
2 @ 105 lbs
5 @ 115 lbs
Fitness
12 min AMRAP = 1 + 35
50 wallballs @ 16 lbs
75 single unders
15 pullups
15 situps
Coming back from a 2 week illness. Still coughing.
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