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.

Forgot about humpday

Mile run (6:50)

Barbell warm up then 5 rounds for time 8x 205 deadlifts and 300m run at 11-11.5 mph. Tough.

10 cleans with 135, singles.

Yowza

Yesterday

5K run at 0.5 incline on the treadmill, 24:10.
Hang Cleans (aka grip-rippers) 5 x 5 (65, 85, 95, 105, 115)
1 rep max shoulder press 105, 110 115 fail.

Today, CF Workout 15.5 27/21/15/9 calories/reps for time of Row/Thrusters (70lbs for this wee fella). Time was 14:22. Felt great!

Then, Now

Yesterday, warm up then AMRAP 400 m run, 7 muscle ups (subbed 10 pull ups, 10 dips). 5 rounds completed, but the last 10 dips took me to 21 minutes. Who's counting.

Today, grunt.

Mile run (6:50), warm up with the bar then 5 x 5 deadlifts, 225, 245, 265, 275, 285. Onesied 290, 295 and 300. That's 7360 lbs. Grunt!

3PM

3PM start today!

Barbell warm up then:
5 Rounds for time 20 overhead walking lunges (50lbs only), 20 back extensions, 20 front extensions. 18:30.

Front squat , 5 x 3 at 135, 155, 175, 185, 205. Easy(er)!

Longer, Slower

4 mile run, nice and slow, 33 minutes, no stopping at 0.5 incline.

Press /Push press, 5 x 5 @ 95 lbs. tough.

Snatch work, 80 lb reps for practice.

Sat Stats

Warm up, mile run (6:53)
barbell warm up
3  x 5 reps power cleans, 105, 135, 145lbs
5 rounds of bench press (135 lbs) + pull ups to fatigue. 9/21, 5/15, 5/15, 4/10, 4/10
5 x 5 reps deadlifts, 135, 205, 225, 235, 225.
800m run for burn -3:27.

Spring, almost in the air

Last week WCBU 2015 in Dubai, 5th place for Team Canada GM. While not unprepared for the difficulty I was humbled by the burden that is sprinting on deep sand. Also unprepared for the incredible force that is a mojito after all that sprinting.

Today, first day back to gym with a brutal sore throat.
Mile run 7:10, barbell warm up, GHDs, pull ups to get it going.
Squats:
Front 135 x 5,
Back 135 x 5,
205 x 5,
205 x 5,
225 x 3,
245 x 3,
250 x 3,
250 x 1,
255 x 1,
260 x 1,
265 x 1,
275 x 1.

Box jumps, 5 x 10 @ 27"