140630

5 minutes handstand practice

then:
"300"
For Time:
25 Pull-ups
50 Deadlifts 135 lbs
50 Push-ups
50 Box Jump - 24" Box
50 floor wipers 135 lbs
50 Clean and press 35 lbs
25 Pull-ups.

Post total time.

Time: 20:15

120912: 25:35 (1:01, 3:09, 2:35, 3:01, 8:48, 5:14, 1:45)

Warm-up 10 minute row: 2308m, 2:09.9/500m
Cool-down 10 minute row: 2136m 2:26.4/500m

140629

Bike BO Loop, 30.30 miles ascent 1207 feet, time: 1:52:09, avg. 16.3 mph

140627

5 minutes handstand practice

then:
Armstrong Pull-up Pyramid:

Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

9 rounds + 8. Dead hang pull-ups. Started to get a little kippy in the last round so I stopped there.

Didn't do the final max effort set.

Warm-up 10 minute row: 2317m, 2:09/4/500m
Cool-down 10 minute row: 2277m 2:11.7/500m

140626

5 minutes handstand practice

then:
10 Rounds
10 KB Swings (2/1.5)
10 Push Ups
10 Box Jump Overs (24/20)

Time: 19:12 (1:15, 1:41, 1:42, 1:54, 1:48, 2:05, 2:13, 2:10, 2:22, 1:57)

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 20891m 2:23.6/500m

140625

squat:
5 × 120, 5 × 150, 3 × 180, 5 × 225, 3 × 255, 1+ × 285 (5)
1? × 300 (1)
AMRAP × 225 (10)

Wendler 5/3/1 Logbook

then:
5 minutes handstand practice

then:
Complete 5 rounds:

Dynamic Push Ups - Max reps
50 yard Farmer’s Walk – AHAP

*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

17+12+10+10+10=59

85 lbs dumbbells.  Dynamic push-ups on aerobic step-ups with two risers.

140623

bench press:
5 × 95, 5 × 120, 3 × 145, 5 × 180, 3 × 200, 1+ × 225 (6)
1? × 235 (1)
1? × 250 (1)
AMRAP × 180 (11)

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2251m 2:13.2/500m

140622

deadlift:
5 × 145, 5 × 180, 3 × 220, 5 × 270, 3 × 310, 1+ × 345 (13)
1? × 360 (1)
AMRAP × 270 (20)

Wendler 5/3/1 Logbook

Then:
800m run
50 burpee box jumps 24"
800m run

Time: 15:16

Warm-up 10 minute row: 2323m, 2:09.1/500m

140621

Bike - B turn-around:  23.72 miles.   Time: 1:26:54.  16.4 mph.

140619

5 rounds for time of:
10 Russian KB Swings 1.5 pood
pistol 1 rep each leg
15 Russian KB Swings 1.5 pood
pistol 2 reps each leg
25 Russian KB Swings 1.5 pood
pistol 3 reps each leg
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 39:13 (4:00, 4:03, 5:00, 6:40, 7:25)

10,000 Kettlebell Swing Challenge: 10,000 reps total

140508: 37:04 (4:11, 4:15, 4:42, 5:35, 6:17)
140320: 39:45 (5:03, 5:09, 5:35, 5:52, 6:02)

140217: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
140122: 37:46

Warm-up 10 minute row: 2383m, 2:05.8/500m

140618

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:11:28, 17.8 mph

140616

Complete as many rounds as possible in 10 minutes of:
135-pound front squat, 5 reps
10 lateral jump over barbell
15 push-ups

7 rounds + 5 front squats + 10 lateral jumps + 7 push-ups.

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2285m 2:11.2/500m

140615

press:
5 × 65, 5 × 80, 3 × 95, 5 × 115, 3 × 135, 1+ × 150 (4)
1? × 155 (1)
AMRAP × 115 (10)

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2324m, 2:09.0/500m
Cool-down 10 minute row: 2288m 2:11.1/500m

140612

squat:
5 × 120, 5 × 150, 3 × 180, 3 × 210, 3 × 240, 3+ × 270 (11)
3? × 285 (3)
AMRAP × 210 (8)

Wendler 5/3/1 Logbook

Then:
10:00 AMRAP
200m run
Max reps of Handstand Push-ups

14+6+5+5+5=35 HSPU plus 200m run.

Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2254m 2:13.1/500m

140610

bench press:
5 × 95, 5 × 120, 3 × 145, 3 × 165, 3 × 190, 3+ × 215 (8)
3? × 225 (3)
3? × 235 (2)
AMRAP × 165 (15)

Wendler 5/3/1 Logbook

Then:
Row: Repeat :30s on, :30s off until form/pace deteriorates

156+159+156+156+147+149+153+147+149+142=1514m, 1:39.0/500m

Warm-up 10 minute row: 2379m, 2:06.1/500m
Cool-down 10 minute row: 2333m 2:08.5/500m

140609

MONDAY 121001

Run 5K

Post time to comments.

Time: 23:39. Outdoor trail run.

Warm-up 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2212m 2:15.6500m

140608

deadlift:
5 × 145, 5 × 180, 3 × 220, 3 × 255, 3 × 290, 3+ × 325 (15)
3? × 345 (3)
AMRAP × 255 (17)

Wendler 5/3/1 Logbook

Then:
8 rounds:
8 burpees
8 box jumps 24"
8 wall ball, 20 lbs

Time: 14:46

Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2219m 2:15.1/500m

140606

Bike M-Hill x 2. 21.25 miles ascent 689 feet: 1:14:08, 17.2 mph

140605

15:00 AMRAP
10 - L-Arm Dumbbell Overhead Walking Lunges (45/35)
10 - R-Arm Dumbbell Overhead Walking Lunges (45/35)
20 - Push Ups

6 rounds even (1:33, 2:33, 2:21, 2:46, 3:10, 2:35)

Warm-up 10 minute row: 2376m, 2:06.2/500m
Cool-down 10 minute row: 2301m 2:10.3/500m

140604

press:
5 × 65, 5 × 80, 3 × 95, 3 × 110, 3 × 125, 3+ × 140 (7)
3? × 150 (3)
3? × 155 (1)
AMRAP × 110 (12)

Wendler 5/3/1 Logbook

Then:
7 Rounds
7 - Front Squats (155/115)
7 - Ring Dips

Time: 13:25

Warm-up 10 minute row: 2340m, 2:08.2/500m

140602

For REPS:
TABATA (8 ROUNDS, 20 seconds on 10 seconds off):
Pistol on left leg
Pistol on right leg

42+36

140411: 40+36

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2409m 2:04.5/500m

140601

Fortitude
EMOM 30:
Odd: Burpees
Even: Row for Cals

The first 2 minutes each athlete will work for :40 totaling as many burpees and calories as possible.
For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes.

Row: 13, Burpee: 12. Held burpees through all rounds. Lost track of the math, but the total calories on the rower came out to 201 or 13.4 calories per round.

Warm-up 10 minute row: 2429m, 2:03.5/500m
Cool-down 10 minute row: 2163m 2:18.6/500m