home run

3.4km in 15:33. Wow my calf sucks.

Munday-ne

Gym, sore calf.

Warm up ( 10x pullups, dips, back ext, front ext), 1 km row, 3:52, barbell warm up (10x good mornings, deadlifts, squats, hang cleans, presses, overhead squats).

Then 3 rounds for time of 25 x 24inch box jumps, 20 push ups, 8 x 115lb squat cleans. 18:00. Shitty.

Kicker: Deadlifts. 135 x 10, 225 x 5, 275 x 3, 295 x 1.

Calf no more, no less, sore.

HK Home Run 1

Reprieve!

Ran 80-20's with HK at the park. All were sub 18 and we finished the 10 rounds with ease.

Run Today

With the crew...

http://lunchruns.blogspot.com/2013/04/group-run-4.html

Blew my gastrocnemius again.

Stroke

It was close!

Warm up run and bar exercises then 3 rounds of 8 x 115 squat cleans (mastered these now) + 400m run @ 10 mph + 5 knees to elbows. Afforded myself 2 minutes rest in between. Time was 18:55.

Tough.

Nose Sweat

I like, when I bend over to grab the bar, how the sweat that runs off the tip of my nose.

One mile warm up run, 8 minutes. Then 10 rounds  (scaled from 15) of 10 DL x 135, 10 push ups in 12:47.

Finished with 5 single power cleans x 135.

That Was Funny Daddy-o

Quickie today. Warm up 800m run then three rounds for time of:
Walking lunge, 100 ft (did 37 each round, more than sufficient).
50 Squats
25 Back extensions

13:24.

that's what she said

power snatch: 95x3,3,3,3,3.

sun is setting on this gym

yesterday, I did this (still on the do whatever you like theme):

bench: 147.5x5x5
chins: 5x5.
alternated every 2.5 minutes

narrow grip bench: 97.5x10,10,10
rollouts: max incline -3 x2,2,2.

Short on time

Went for a short, slow run (value??) with Geofford, who has called upon Overunder as a fitness partner now that the weather lightens, on Tuesday. I liked it, but it needed to be 3x longer at least.

Today I did a cross fit "sprint". A scaled 21,15,9 reps of 175 deadlifts, 30 kg presses and push ups. Time was 14:30 and it was only hard for the presses. The actual workout was 225 deadlifts and handstand pushups, which sweetie and I determined are silly.

Hi Atticus!!

So So

Warm ups then 165 x 8 Front Squats (deep down) + 400M run (at 10, so 1:30 per). Three rounds total with rests.

Getting easier.

yesto

bench: 145x5x5
chins: 5,5,5,5,4.
alternated every 2.5 min.

phone curls: 77x8,8,6
narrow grip bench: 95x10,10,10

alternated every 2.5 min.

rollouts: max incline 4,4,4

Calfy

Ran yesterday. 4 x 800m for time on the treadmill, rest in between. Finished in 22:30. Times were 2:55, 3:05, 3:05, 3:30.

Calf is sore.

Did 15 kipping PUs for show on the TRX bar afterward.

valar morghulis

I had DOMS for 4 days after the last trip to the gym.

clean & push press: 125x3,2; 115x3,3,3. not as good at these as I expected. My first time doing them. I would do jerks but I'm not coordinated enough (yet?) (3minutes)

phone curls: 75x8,8, 10.
tri extensions: 46x8,8,16.
(alternating, 2.5minutes)

lateral raise: 10x12,12,12,12,12
(2.5minutes)

rollouts @ max incline: 3,5.

Needs Work

Al shoulders and weakness today.

For time, 10 presses, 15 overhead squats, 20 push presses, 25 front squats, 30 push jerks, 35 back squats, all with 40 KG (scaled from a what-must-be-fucking-impossible 115lbs).

Time was 19:14, but I only did 3 of the push jerks- 30 was looking like a freaking joke after 2 and just plain stupid after 3.

Finished with double unders until fail, just to see. 23.

Post Easter

I am not an Easter fan.

5 rounds for time of 3x 135 power clean (most I can safely do over and over)
10 burpees
10 pull ups.

19:22.