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.

Good Philosophy

Do the fun stuff.

At home with family yesterday. Deadlifts, 3x 205, 255, 275, 285, 290.

hi! atus

wife said if I was having trouble being motivated then I should just do the fun stuff and forget squat pr's etc.

bench: 120x10,10,10,10,7
chins: 5,5,5,4,3.
alternated every 2.5 minutes.

curls: 75x8,8,5
tris: 45x8,8,8
alternated every 2.5 minutes.

max incline rollouts: 2 sets of 3

20 minutes on the bike.

Nasty Girls

Yesterday's x-fit

3 rounds for time of:

50 Squats
7 Muscle-ups 2xDips,2xPullups x 7
135 95 pound Hang power cleans, 10 reps

16:30. Shit was hard. I now what the "girls" are; they are my forearms! And they feel nasty.

...Ate the whole thing

Stole the crossfit from today:
For time:


50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders  25 Double Unders
50 Back extensions
25 dips
50 Knees to elbows  25 knees to elbows -no grip left.
25 Wallball "2-fer-1s", 20 pound ball  25x 15 kg thrusters
50 Sit-ups
15 foot Rope climb, 5 ascents 500 m row.

27:20. Row was not pretty.

Hurl

scaled today's xfit for time/weight/whimpiness.

4 rounds 21x 155lb deadlifts, 400m. 17:20. Youch.

Litvinov 3

Warm up (800 m run in 3:37, pull ups, bar work, 5 front squats x135) then 3 rounds of Front squats x8 x 175, 400 m run at 10mph. Rests in between.

Finished with 12 kipping pull ups. Tough!

Thurs

5k row, 20:57.

Followed up with 3 rounds of 20 double unders and 1 minute plank.

Wed

Warm up (1 mile run, 6:57) then AMRAP in 12 minutes of 3 presses, 6 SHPDL's and 9 Front squats with 31kg. Managed 7 complete rounds. Kind of icky

Red Dot

Planned a run for today and that's what I did. Warmed up pretty well then did 5K (3.1 miles) in 22:27 at 0% grade; wanted to try on 'Flat Ground'.

A little extra work afterward: 100 steps with 45 lb overhead, 30 walking lunges with 45 lbs over head, 100 steps with 60 lb db's in each hand.

Check this out: http://crackberry.com/blackberry-z10-scores-red-dot-award-product-design-2013

Coolio. Well, for the design team anyway, which is really just one guy mentioned in the article...;-)

5.2 squat & 5.3 bench

it was 18 degrees and Mom and Atti got out for a two hour walk. Mom is feeling it tonight, however.

squat: 225x3, 255x3, 287.5x1. surprised to have failed (though pretty tired but my deadlifts hadn't degraded last week)
bench: 135x3, 155x3, 170x2. 1 rep better than last week. I didn't do the 5-3-1 that week 3 calls for because I already have to reset this lift and getting a heavy single wasn't going to happen.
incline bench (boring but big): 85x10x5 sets.
kroc rows w/ fat gripzzz: 50x20 (both sides, obviously)
face pulls: 60x10x5 sets.

I'm sort of imagining the assistance lifts like this until the end of April:
- bench and press days - rotate through bbb bench (10x5sets), push press (3x5sets), bbb incline bench (10x5sets)
- back stuff - bench day -> kroc rows, press day -> chin ups, deadlifts and cleans are back stuff too, squats -> face pulls.

Push-pull

Warm up then 5 rounds Max Reps bench press (135 lbs) and pull ups (kipping on the TRX bar!!!).

11/15, 8/10, 6/6, 4/6, 3/6. Exhausting.

Litvinov 2

800 m run and other warm up related things. Then:

3 x front squat, 165 x 8, followed by a 400m run @1% at 10 MPH (~1:45 for each). Was this just a tiny bit easier than last week?

5.2 press

press: 102.5x3, 115x3, 130x1.
push press: 135x3x5sets
chins: 32 in 10 sets. 5 in last set.
phone curls: 85x8,8,6

5.2 clean and dl

clean: 147.5x3
deadlift: 305x3

these actually went better than I expected. At the end I did 2x2 laps with two 45 pound plates. Jumped rope in the middle. Didn't keep track of time or anything. Just trying to get back in the groove.

5.2 bench

bench: 132.5x3, 152.5x3, 170x1. whoops
bench: 115x10x5 sets
kroc rows w/ fat gripzzz: 45x20

Atti is one month old today.

Litvinov 1

Re-read the Litvinov article and thought I would try it for a while, as best as I can at the gym.

Today I did a good warm up then 135 front squats  x 8 to get things going. then to the Litvinov (heretofore shortened to LTV).

3 rounds of 155 front squats x 8, .2 mile run at 10 MPH/incline 1. Not too bad, all in all.

Warm down (long plank) and stretch.

Mixed Bag

Had no idea what to do today.

row 1500 m, 6:09.
Bar warm up (45 lbs, DL, squats, hang cleans, snatches, overhead squats, all x 10)
Front squats: 135 x 5, 155 x 5, 175 x 5, 10 push ups in between.
Back squats, 155 x 20 then a 400m run. Ick.
10 kipping pull ups. easy!

derp

press: 95x5, 105x5, 110x2. derp
clean: 115x3, 125x3, 135x3, 145x1. derp
phone curls: 85x8, 8, 4.