190830

Friday 190830
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

Time: 19:26. 95 lb. thrusters. 2/3/4 sets.

Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2167m, 2:18.4/500m

180929

Starting Strength Session #29
Squat 3x5, 180 lbs.
Bench Press 3x5, 110 lbs.
Deadlift 1x5, 235 lbs.

190829

For time:
30-20-10 reps of
Dumbbell snatch/alternating, 45 lb.
Ball Slams, 40 lb.
then:
10-20-30 reps of
Burpees
Kettlebell Goblet Squats, 16 kg.

Time: 13:22

Warm-up 10 minute row: 2307m, 2:10.0/500m

190827

Row 30 minutes
6930m, 2:09.8/500m

190826

Row 30 minutes
6705m, 2:14.2/500m

190825

Sunday 190825
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Time: 32:44. Scaled to 24 kg kettlebell/Russian swings, 100 single-unders.

Warm-up 10 minute row: 2265m, 2:12.4/500m
Cool-down 10 minute row: 2109m, 2:22.2/500m

190824

Bike: 42.3 miles.
Time: 2:34.11. 16.7 mph avg.
Elevation Gain: 2477 ft.

190823

Friday 190823
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups
♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups

Time: 29:04
Scaled to 35-lb, strict pull-ups. After the first round the squat clean and jerks were more like squat clean thrusters.

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2157m, 2:18.4/500m

190820

Sunday 190818
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Time: 19:19.
3 sets per round, all handstand holds 1:00 with back against wall.

Warm-up 10 minute row: 2322m, 2:09.1/500m
Cool-down 10 minute row: 2206m, 2:15.9/500m

190819

Thursday 190815
Complete as many rounds as possible in 15 minutes of:
400-m run
15 body-weight deadlifts

6 rounds + 70m run. 185 lbs.

Warm-up 10 minute row: 2428m, 2:03.5/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

190818

Starting Strength Session #27
Squat 3x5, 175 lbs.
Bench Press 3x5, 105 lbs.
Deadlift 1x5, 225 lbs.

I've been doing this with Walter for a few months now and we're getting to the point where I need to start counting this.

190817

5k walk at Skate the Lake
then:
25 mile bike ride around Lake Monona with a side trip to the Green Lantern Restaurant in McFarland.

190816

Mountain Biking at Blackhawk and Pleasant View
12 miles approximate, not timed.

190813

Connex WOD
Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

95+105+115+125+130+135+140+145=990 lbs.

Warm-up 10 minute row: 2366m, 2:06.7/500m

190812

Row 30 minutes
7362m, 2:02.2/500m

190811

Wednesday 190807
For time:
30 clean and jerks
30 muscle-ups
30 snatches
♀ 95 lb.
♂ 135 lb.

Scaled to 95 lb, pull-ups, and power snatches.
Time: 9:48

Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2217m, 2:15.3/500m

190810

90 minute bike ride on Rountree Branch trail easy pace.

190809

Friday 190809
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb.
♂ 135 lb.

Scaled to 115 lb.
Time: 17:43. Rows: 1:42.2, 1:48.1, 1:49.1, 1:51.6, 1:53.4

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2214m, 2:15.5/500m

190807

6 rounds for time of:
25 goblet squats, 1.5 pood
5 burpees
50 single-unders

Time: 14:37

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2228m, 2:14.6/500m

190806

“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55):
7 Thrusters
7 Pull-ups
7 Burpees

Shoulder was bothering me and feeling dehydrated so scaled to 3 rounds of beep test.
Time: 17:45

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2149m, 2:14.6/500m