Summer workouts Day 16

Did a lot of rock and mountain climbing over the week in Colorado but no organized workouts. I was back on the farm yesterday and did this:

Bench:
190 x 8
220 x 5
235 x 3
260 x 1
260 x 1
260 x 1
220 x 5 (had to break up)

Bench was just not there.  I had 2 and a half hours sleep the day before and a 12 hour car ride and I think I was just drained.  I was supposed to do 270 x 1 for the power matrix and I just knew I did not have it.  I never have trouble with the last set and I even had to break it up.

Added 65lb dumb bell press sets of 10 but with a twist.  First set, back was level each set I moved the bench up a click until I was sitting up right on the last set.  It took five sets.

Finished with 7 107yard sprints all out sprints with 90 seconds recovery. 4 down hill and three up.

I thought I was running about 60 to 80 yards but after I was done I stepped it off and it was at least 107.  Got my heart way up but kept loosing it and never got a good count.

Summer Workouts "Back on the Wagon" Day 15

Been on the road since Friday visiting family in Iowa and have not worked out in five days.  We just made it to the farm and I went to the barn to pump a little iron

Bench
190 x 8
220 x 5
235 x 3
270 x 1
270 x 1
270 fail (my brother helped me on my right, my slow, side.)  I don't think I could have got it but I don't know for sure)
220 x 5

I am a far way from dominating the weight for this power matrix set but this is better than last week.

We have a really nice bar that is curled so much that the weight can be level but the lifter's thumbs are up with the fingers point in.  I put 35lbs on each side and did the following:

10 tri. bar pull-ups + 5 shoulder press =15 reps without putting the bar down.  I did this a total of three or four times until my tries were fried.

I then went and jumped on the trampoline with the kids and did a few flips to get my heart rate up and finished with 150 burpees A.F.A.P.  Finished in 11:30.  My arms were fried and that slowed me down.  Actually, I was not huffing and puffing that bad when it was over.  My heart rate was about 160 40 seconds after I finished.  I just hit mussel failure before I was done.

Summer Workouts "Back on the Wagon" day 14

1.4 miles walk with Jenni in the am.

I did not warm up with a lift.  I am sore all over from Monday's ball slam WOD.

Ron, Darin and I did the following:

4 Rounds
45 seconds each station as many reps as possible in time, 1 round is all 6 stations
Handstand Walk
Crazy Rope
Jedi heavy rope swings
KB Chain Drag and Pull @ 100lbs of KB's
Tire Slam w/ 10lb sledge
Heavy Single arm Clean and Jerk @ 60lbs - reps per round
45 Rest

Pretty good little workout.  Got my heart rate up without killing me.  I am working out the soreness from Monday's workout.

Summer Workouts "Back on the Wagon" day 13

Walked 1.4 with Jenni in the am.

Warmed up with seated curls sets of 10 for each arm at 30 to 40 pounds.

5 Rounds
10 Pull-ups (kipping)
10 Wall-slams 20lb ball
10 Ball-slams 20lb ball
10 GHD'S
1 min rest

Total time with rest was 9:29

Very sore and tired from the day before.  This was one of the easiest wods I have ever done, but I felt good, better than before, when it was over.

Summer Workouts "Back on the Wagon" day 12

1.4 miles walking with Jenni in the morning.

Went up a notch on the power matrix in bench

190 x 8
220 x 5
235 x 3
270 x 1(was very slow so I decided to go to 265)
265 fail (this was a mess, some how I nearly lost it into my lap)
265 x 1 (head was messed up. I got it half way and stalled out. Ron spotted the rest)
220 x 5

Ron and I did this Metcon

As many rounds as possible in 20 minutes of:

5 95lb thrusters
7 95lb cleans
10 95lb S.D.H.P.

I got 11 rounds.  Clock just fell right where I thought I could squeeze out the 11th round and just did.  Heart was pounding.  200BPM at thirty seconds, 170 at 60 minutes, 150 at 90 seconds rest.j

This thing was a heavy hitter and I am still sore today.

Summer Workout "Back on the Wagon" day 11

Went Camping and kayaking after school so I only had time to run sprints.  Did 10 or so up the hill at our drive way, sprinting up and walking down.  Did not take long but felt good when I was done.

Summer Workouts "Back on the Wagon" Day 10

Morning Walk with Jenni was 1.4 miles

Power Matrix Shoulder Press

105 x 8

115 x 5

125 x 3

140 x 1

140 x 1

140 x 1

115 x 5

This was easy.  I am better at this lift for sure and will add weight next time.

Metcon was a Follow-The-Leader WOD.  It consisted of three men, me along with Ron and Darin doing three rounds of the workout.  Each man would lead the each round by doing the exercise that end destination while the other two men held a position in a isolation exercise.  This means each guy would do destination, isolation, isolation, destination, isolation, isolation when he was the leader and the other guys would do the same exercises except the destination exercise would be in the middle of the isolations or at the end.  We took a three minute rest after each round.

The exercises were: (Destination, Isolation)

Two down and backs on the sled with 50lbs + 3 Burpees

Back extension holding chest up

Ring dips holding in the top straight arm position

30 butterfly sit-ups

Hold in the top of a push-up

L sit hanging hold

I thought this was a good idea but don't know how much I really got out of it.  I definatly felt a some pain in the holds but did not feel gassed when I was done.  However, I don't know if every workout should make me gassed.  I was pretty worn out yesterday before I worked out and I feel fine today.  Who knows, this kind of workout may have been just what I needed. 

Summer Workouts "Back on the Wagon" Day 9

Morning walk with Jenni about 2 and a half miles.

Weighted Step ups

70lbs x 20 (10 each leg)
70lbs x 20
80lbs x 16
80lbs x 16
90lbs x 12

Metcon:

7 rounds of the Following
10 Box jumps (I picked the tallest box out of the new crappy ones)
175lbs (150 in KBs 25 in chain) backwards drag
175lbs in forward pull
1 minute rest

Wow! this thing fried me!  My legs were gone in no time and I finished just behind Ron and Darin each time.  I was jumping on a higher box but that was the not the problem.  I would finish jumps just barely before them but they would pass me before I was half way across the room with the backwards drag.  I might have made up a little ground on the forward pull but never caught them.  This drag pull combo is a new thing.  It fries the legs FAST and kicks my but.  I really like it!

Summer "Back on the Wagon" Day 8

Warmed up with weighted pull-ups

25lbs x 10

45lbs x 6 (I think)
50lbs x 5
55lbs x 5
60lbs x 4
65lbs x 4

Metcon:

15 Pull-ups
15 KB Swings (70lbs)
15 Ball slams (20lbs)
15 Lever Pulls (Sit-ups where alternating hands touch foot)
5 Burpees
Two minutes rest

Time was 16:54

Sprinted through each one.  My heart rate was at 190BPM 30 seconds after I finished. But dropped to 160 30 seconds after that, then 150.  On a side note, Darin looked better today and had a little spark in his eye when he was done.  Good stuff.

Summer "Back on the Wagon" Day 7

Started with Bench press (power matrix at 285 max)

185 x 8
215 x 5
225 x 3
260 x 1
260 x 1
260 x 1
215 x 1

This went well and I controlled bar to where I am confident I can move up a notch.

Metcon:

Five rounds of the following:

10 85lb thrusters
100lb farmer walk (Down and Back)
20 (10 + 10) tire slams  ( not sure but it could have been 40, 20+20)
70lb waiter walk
45lb plate push (Down and Back)
90 seconds rest (I think)

I lost my time on this one as well.

"Back on the Wagon" summer workouts day 6

Been a few days since I posted so I don't remember if we had our morning walk.

After summer school:

Front Squat

155 x 10
175 x 8
195 x 6
215 x 4
225 x 2

I think this was the first metcon we had with Darin.  Good to have another guy hitting it with us.

15 S.D.H.P.
Rope Duck unders (zigzagging under rope for about 15 yards)
15 KB Swings
25 crunchs
40 Jabs into heavy bag (20 Left + 20 Right)

Don't remember my time.

Summer "Back on the Wagon" Day 5

3-4 miles walking with Jenni in the morning.

Straight bar curls

10 x 65
10 x 85
10 x 95
8 x 105
4 x 115

Our WOD focused on arms, back and the number 7.

7 Rounds

7 Supline pull-ups
7 dead hang pull-ups
7 kipping pull-ups
21 Double -unders
7 Burpee Pull-ups
70 seconds Rest

I finished in 21:23 including the rest time.

Summer "Back on the Wagon" Day 4

Morning Walk with Jenni 2-3 miles

Power Matrix Bench
185 x 8
215 x 5
225 x 3
260 x 1
260 x F (Ron helped the bar up)
250 x 1
215 x 5

Bench is down.  I think due to adding workload and not really taking a day off.

WOD was Death by Ball slam.  So 1st minute was 2 burpees + 1 ball Slam, 2nd minute was 2 burpees + 2 ball slam, 3rd minute has 3 ball slams ...

Ron and I did this for 41 minutes.  I was really hurting by the end but Ron wanted to get to his age in minutes and I went with him.  If my life depended on it, I could have done one more.  But my life did not depend on it.  I stopped with only one blister.

Summer "Back on the Wagon" Day 3

Started the morning walking miles with Jenni.

Afternoon Workout:
Front squat
10 x 145
8 x 165
6 x 185
4 x 195
2 x 215

(First set was the hardest.  I think I will add about 10lbs to each set next time)

Metcon:

This one was a buddy workout with Ron.  One of us would do barbell Turkish Get-ups while the other did the following and we would trade back and forth for four rounds.

30 back extensions
20 Wire Walks (Dipping under and stepping over tight jump ropes)
10 Tire fips with a jump through the middle (small tractor tire)

Not too bad, the wire walks were harder than I thought they would be.

Summer "Back on the Wagon" Day 2

40 min brisk Walk with Jenni in the morning.


Afternoon Workout:

4 sets of 10 curls- 75lbs, 85lbs, 95lbs, 100lbs

Played around on the rings and did some pull-ups

Metcon:

4 rounds of the following

10 pull-ups
10 yards Lunges
20 Wall-slam (10 each side)
20 Knees to chest (in the power stand)
40 Double unders
90 seconds rest

Two days ago and I forgot the time.  On a side note I feel much better now that I am working out constantly. Hmmmm BIG SURPRISE!!!  

First day of Summer WOD

Summer is here and I can get back to posting.

Walked two miles with Jenni in the morning.

Did Power Matrix for shoulder press

110 x 8
115 x 5
125 x 3
140 x 1
140 x 1
140 x 1
115 x 5

Finished with following:

4 rounds for time of:

5 wall wall walks
down and back frog jumps (5 down, 5 back)
10 S.D.H.P. + Jerk of 95lbs
down and back plate pulls

I did it in 24:12

My core should be better, plate pulls got me.

Lower Body and Core Work

Heavy lower body was more like core and lower body.  I did six sets of walking lunges the length of the weight room (14 lunges) except I held weight above my head while doing it.  The first set was 95lbs and all the others were 145lbs.

Second half of workout was this WOD:

4 rounds for time of:

20 wall-slams (10 each side)
10 S.D.H.P. (95lbs)
5 box jumps (biggest wooden box)
1 plate push (down and back

Round 1 = 2:16
Round 2 = 2:14
Round 3 = 2:10
Round 4 = 1:44
Total time of 14:24

I really liked this WOD.  I was dragging a little from yesterday afternoon's work out and it felt very early this morning.  Total body workout with focus on core and lower body.  Good blast,  I want to do it again, just faster next time.

Fun in the Vest

Started with a lot of sets of different pull-ups (thumbs in, thumbs out, towel) wearing twenty pound vest.  Some sets I would start with the 35lb dumbbell between my feet, do three or so, drop it and finish the set.  I think all the sets were of 8.  I probably did 6 to 8 sets.

Then I did the following WOD wearing the same vest.
For time:
50 reps of

Burpee, Push-up, Jumping Jack, Butterfly Sit-up, 1 second hand stand = one rep

Finished in 21:20

Cashed out with agility sprinting on the minute for ten minutes.

Bench and upper body metcon

Bench was kind of poor today, not in it and wrist bothering me a little

Warm up
230 x 7
230 x 5
230 x 4
230 x 3

Five rounds of the following

10 handstand push-ups
10 decline sit-ups (red bench one notch from the top)
10 ring dips
10 20lb ball slams
10 ring push-ups
1 prowler push down and back with 150lbs
1minute rest

finished all rounds including rest time in 18:24

This one was kind of weird.  Round 2 and 3 were burners but the last two rounds were not.  My lungs caught up and my muscles tired out where I had to slow down because I was burning out.

Front Squat, Fast desencing ladder metcon

Started with front squats

135 x 7
185 x 7
205 x 7
225 x 7

For time:
21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball 20lbs ball
 Box high steps
Wall Slams 20lbs ball
Box jumps 31"
Sled push high push down low push back 90lbs on the sled
1 min rest

Total time w/ rest - 24:35

Posting again

Haven't quit working out but I have stopped posting for too long.  Ron has called me out a little so I am going to try to get back on the blogging wagon.  This was my workout this morning.

4x10 straight bar curls

55, 65, 75, 85

Then my metcon was the following exercises on the even (0,2,4,6...) minute.

10 GHD
1 Rope assent
1 25 yard sprint, down and back

I did ten rounds which took just under 19 minutes.  Each round had about 48 seconds of exercise and 72 seconds of rest.

Cashed out with a couple skin the cats and foreword and backwards tilts on the rings