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.