Yesterday:

Run or Row 2k

Find your one rep max of barbell overhead strict press.

4 attempts of max strict pull-ups . Rest as needed between efforts.

Ran the 2k though I was tight. 165. 16-12-12-12

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Tuesday:

WOD: AMRAP in 20 Minutes
5 Single arm KB thruster (each arm)
7 Pushups (Knees, Standard, or clapping)
9 Box Jumps
Wore a 30lb vest. 8 rds, 3 box jumps

-44lb KB, 24" box

Wed

Handstand practice/rest

Thurs morning:

10 Box jumps 24" per min for 10 min.

10 Dead-hang Muscle-ups.

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This morning:

"Annie"

50-40-30-20-10 of
Double-unders
Sit-ups

13:26

New P.R.

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From my week so far:

Mon

Warm-up:

Tabata Run 20 seconds work/10 seconds rest

1-2-3-4-5 ladder of:

Medicine ball clean and wall ball throw combination (one fluid movement)

WOD:

"McGhee"

Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Scale weight and box height appropriately.

My deadlifts sucked so 5 rounds.

Did 30 Muscle-ups but not for time since I practiced bar muscle-ups.

Tue:
Warm-up

800m Run

25 Air Squats

20 Back Extensions

15 KTBS

10 Push-ups

5 Pull-ups

*Stretch*

WOD:

For time.

Row 50 Calories

10 Double-unders

Row 40 Calories

20 Double-unders

Row 30 Calories

30 Double-unders

Row 20 Calories

40 Double-unders

Row 10 Calories

50 Double-unders

13:38. Good WOD.

I'm also getting up early and doing push-ups again. I'm so busy it's hectic, but I'm happy with my life at this point. There is other stuff, but I don't have time to post.

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Warm-up: 50 Double-Unders/Dynamic Stretching

WOD:

10-9-8-7-6-5-4-3-2-1 reps of:

Manmakers

Pull-ups

39:30

Brutal punishment.

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Did this yesterday:

10 rounds for time:
R side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1
L side:
SA DB Power Snatch x 1
SA DB OHS x 1
SA DB Split Jerk x 1
SA DB Thruster x 1
SA DB Front Squat x 1

30 then 50lb DB but I got interrupted.

Finished the night off with this:

Warm-up:

400m run

250m row

25 Box Jumps

10 ring push-ups or parallet push-ups

Stretch as needed

WOD

4 rounds:

15 SDHP 75/52

13:31

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15 Sit-ups-Ab mat or GHD

15 Pull-ups

Whew! I know I need to get some time!

Here is what I did today from OPT:

A1. Back Squat @ 40X0; 10 x 6; rest 240 sec
A2. Weighted Chin Ups @ 21X0; 1,1,1,1,1,1; rest 240 sec
B1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 60 sec
B2. Kipping Chin Ups - chin inside vertical plane; 25 x 4; rest 60 sec
C. GHD Sit Ups 2 hands overhead @ 2121; 25 x 3; rest 120 sec

A1 was 135lb
A2 50lb
B1 30lb ea
B2 First set unbroken, all others broken
C Only got off 30 before I almost puked.

Trying something new, but I've been sick or I have been working a shitload of overtime.

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