Bruises, Rips, and Sweat. So much sweat. :)

AM: 60 Min z1 hike/bike/row: biked

 

PM:

A. HB 1 1/4 back squat 3-6 x 5 @50X1 ; rest 2 mins between: 115, (6) each set

B. Good Mornings 6-8×3 Rest 60s Between @ 20X0: 65, (8) each set!!!

C. Back Extension @2222 10-12×3 Rest 30s between: 12 each set

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15 Sets:

5 TnG PS @ 105-125lb: I had to use 95# couldn’t hold on for touch and go.. ūüė¶¬†

100M Row @ 90% HARD EFFORT

Rest 8x work

Rest 10 Min b/t set 5 and 6; and between 10-11 

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The workout that never ends..

Breakfast:
3 eggs
3 pieces of bacon
1 sweet potato
hand full of banana chips

AM.
A. CGBP 3-5 x 5 @40×1 rest 2 minutes: 95#, 105#, 115#, 155#, 155#
B1. C2B pull up AMRAP rest 60s: 8, 10, 10, 10, 10, 10
B2. Bar dip wtd 4-6 rest 90s x 6:  2, 5, 6, 5, 5, 6
C. Complete 50 toes through rings
D. Find max box jump: 44″ both feet flat

Lunch:

PM.
1 Minute Row:
1 Minute Russian KBS
1 Minute Burpee broad jumps
1 Minute AirDybe
1 Minute PP @ 55lbs
X12 rest 5 minutes bt sets
(Rest 15 minutes b/t sets 6/7)
All done @90% hard effort

August 24th

Forever Young. RIP Josh Yaeger. You will forever be in my memories, and I try to live every day to the fullest as you did.

AM
a. BN Standing Press: 16, 12, 8, 4: 35#, 45#, 55#, 65#
b. CGBP 4-6 reps x3: 95#, (6) each set
C1. Push ups -4
C2. Weighted pull ups 2-4 x8
4 each push up set
15, (2) each pull up set

PM
Diane: 14:09
21-15-9
155# DL
HSPU

HAD THE BEST DINNER EVER!! POW burgers and beer brats!! Best broccoli everrrrr!!! And topped off with nut butter and a nanner.

Aug 23rd

A. RFESS build to 8rm/ leg rest as needed b/t sets, no rest between legs. 30×1 tempo do at least 5 sets to find: 55# each leg
B. Front squat 5, 4, 3, 2 , 1 @ 20XO; rest 2 mins b/t: 135#, 145#, 155#, 165#, 175#
C. GH raises 4-6 x 3; rest 90s @ 2121: 6 each set WITHOUT A BAND!!!
D. FLR on Rings accumulate 2:30

Rest 6+ hours

10 minute AMRAP: 4 + 23
10 thrusters @ 95#
10 pull ups
10 burpees @ 85%
Rest 5 minutes
10 minute AMRAP: 4 rounds
5 KB snatch each arm: 35#
10 KBS: 55#
10 Cals on AirDyne @ 85%
You choose weight for KB – Sustainable work!

Holy Hamstrings

AM:
A. HB 1 1/4 back squat 3-6 x 5 @50X1 ; rest 3 mins between: 115, (6) each set
B. Good Morning 8-10 x 3; @ 20X0 rest 90 s between:  45# bar
C. Build to a tough hang squat clean + 1 Jerk. Rest as needed, think 1RM stuff: 170#

PM

5 PS AFAP Tough BUT FAST for weight @ 100% Effort: 95#

Rest 2 Minutes x 8

Rest 5 Minutes

 

5 PC AFAP Same protocol as PS: 115#

Rest 2 Minutes x 8

Rest 5 Minutes

 

5 Pull ups AFAP:

Rest 2 minutes x 8

Rest 5 Minutes

 

5 Push Jerk Same Protocol as above: 115#

Rest 2 Minutes x 8

Rest 5 Minutes

Aug 22nd

22 Aug 2013

A. Standing Press 8-10 x 3 @ 11X1; Rest 3 Minutes b/t: 65, (10) each set

B1. AMRAP Ring Dips -2 Reps Rest 90 Second: 7,5,6,5,3,4,3,5

B2. AMRAP Strict Pull-up -2 Reps Rest 90 Sec x 8: 5,6,5,5,5,5,5,5

C. Accumulate 3 Mins in FLR on Rings

 Rest 4+ 

Build to heavy 3 OVH Squat in 7 Minutes: 145# from the ground pretty easy

+

20 Minute EMOM: no failed attempts!!

Even 1 Muscle UP

Odd Rest

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EMOM 10 Minutes of 2 Strict HSPU PERFECT FORM NO CRASHING into abmat. want these abmat + 2 35# plates for hands or no abmat/plate: failed on strict after minute 5. Kipped the rest. 

Aug 18th

18 Aug 2013

10 Min EMOM: ugly.. did it on high rings and only got 2 muscle ups

Odd – 2 Muscle Ups

Even – Rest

+

10 Min EMOM

Odd – 5 Light High Hang Snatch Perfect form: 75#

Even – 5 Light High Hang Clean Perfect Form – Squat both: 75#

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30 Min Z1 Bike: Swam because I didn’t have a bike handy!