Neighborhood Lunger

1 mile run, 6:16 again.

3 rounds of 3 strict presses + 7 push presses @ 95lbs then 60 walking lunges.

Finished with 10 RDLs, 95lbs.

Tuesday

Same as Friday, 1 mile run (6:16), 30 sit ups, 30 front squats x135lbs, 30 tuck jumps, 30 deadlifts x 135lbs.

18:38.

Friday?

That's a long rest.

For time, 1 mile run (6:30 on land), 30 sit ups, 30 front squats x135lbs, 30 tuck jumps, 30 deadlifts x 135lbs.

23:22.

Sunday-Monday

Sunday: Every Minute on the minute for 10 minutes 3 x 135lbs power cleans. Did three additional at the end to be cool.

Today, 5k (24:11 -first one outside!) then 3 rounds 45lb kettlebell swings x 15, 15 push ups.

Games, lifts

Two games of frisbee back to back last night. Did OK.

Deadlifts today, 5 x 135, 5 x 135 then 205, 255, 275, 290, 305, 315, 320(f)... 205. Dropping weights is fun. Ish.

Nightmare

Like running in a dream. That terrible kind of running in a dream.

10 x 150m (160 stretch paces for me) sprints up my hill (its a 1.1% grade).  One sprint up, one walk back, repeat.  For #8 I did it down the hill jut to see. Not surprising it was easier. Not surprising I liked it more. The last 2 were, they just had to be, comical.

Solid

All hunchy today.

Warm up (barbell) then:
10 x 135 front squats x10
5x5x5x5x5 squats with 7 super strict dips in between.
205, 225, 245, 245, 245. Ass to grass.

20 x 155 squats

5 x 155 Front squats

5 x 115 power cleans.

3 x 15 second RKC planks.

Qualifier

Not quite

2 rounds for time 1000 m row, 40 thrusters @65lbs, 20 pull ups, chest to bar.

23:00

Presses, 5 x 95.
Cleans 5 x 95 super fast.

Post Rest Day

Warmup, barbell + 115 cleans x 5 and squat cleans x 5, 135 deadlifts x 10.

For time, 21-15-9 210 deadlifts, 24" box jumps, pike push ups (sub for handstand).

13:40 with some walking to and from station to station.

Finisher 5 cleans with 140 and 5 front squats with 140.

Sasquatches

Actually, squat snatches, similarly elusive though.

Five rounds for time
7 overhead squats, 80 lbs
5 strict pull ups
7 snatches, 80 lbs
1 minute plank.

25:05.

Frisbee game tonight?

Power wedges

Opted out of any workout and instead pounded back 4 slices of Pizza Pizza for time: 6:50.

Thrusters Only

3 x 3 x 3 x 3 x 3 x 3 x 3 reps

75, 95, 95, 105, 115, 125, 130. Needing some work.

LSR

5.8 k in 31:00

Day before was 5 rounds for time of
7x 95lb squat clean
30 second l-sit
7x 95lb squat clean
5 super strict pull ups

28:52. pretty tough.

Honestly, I would have stayed to the end

but I had to get back to work.

10 rounds of 30 seconds burpees, 30 seconds rest, 30 seconds 30lb DB thrusters, 30 seconds rest.

12,13
11, 10
9, 10
8, 9
8, 9
8, 8
9, 8
8, 7
= 147 reps, on track for ~170
and stop to go back to work. Wicked!

Dead From Lifts

15 seconds deadlifts, 45 seconds rest for 10 minutes.

205 lbs: 6/6/6/6/7/7/5/5/6/6

2 fer.

A light yet hard how work out yesterday in prep for Masters tryouts.

warm up, warm up run then 3 rounds 95lb squat clean and 650m run (around the block).

Tryouts was 3 hours of plyometric style running on turf. With some throwing things.

Hunchback

Whoa today.

Five rounds for time of
45lb DB swing x 20
24 inch box jumps x 20
65lb push presses x 20
row for 20 Calories.

37:55. A grinder.

The Truth

"Fuckin' acorns" is Ruby's latest phrase and the truth is I think its so damn funny. I never knew she hated squirrels.

Sore today. Quick warm up then AMRAP 800m run, 25lb DB thrusters x 25 and 400m farmer walk with 25lb DBs. 3 rounds + 400m.

The first round I did ~150 m walk with 45 lb plates. That sucked. In the end 400 m = 16x 27 pace walks in the gym hall.

Finished with 3 x 115 bench press (close-ish grip) every minute on the minute for 10 minutes. Wobbly!

Fuckin' Acorns

Angie, had to scale to 75.

For time, 75 pull ups, 75 push ups, 75 sit ups, 75 squats (did 100 because I can).

24:10

400 m sprint for "fun".

Beaster

After a lot of over eating on the long weekend...

Mile run (7:10), barbell warm up then 4 rounds for time of 95lb push press x 5 and 10 toes to bar. About 8 minutes. Some waiting for cable guy to stop peaking their pecs.

5 rounds power clean + 5 front squats x 135.

5 x 225 deadlifts, 2 x 175, 1 x 285. Finishers 20x 135.

Done.