Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps


25
50
60
75
90
105
115

I did this five days ago and for got to post which is surprising as it is a pr by 15lbs. However, I remember the day I did 100 I was pretty confident I could do more. I just ran out of time that day.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

275
285
295
315
325
345
365

PR by 10lbs!!! I guess my back is healthy again. I am pumped. My legs are sore from all these body squats and overhead squats and I still had a PR. Great Day!!!

Back Extensions, Knees to elbows, Overhead squat

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments

I got 12 rounds +15 Back extensions + 15 Knees to elbows + 9 Overhead squats

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

I had to sub 45lb thrusters for wallball.

I did five rounds + 300m.

Jenni did four rounds with a 6lb ball for the wallball.

Double-unders, L-pull ups, DB squat cleans

Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps


Time-19:46

I broke up L-pull ups like this 9-8-8 and DB squat clean 10-10. The squat cleans were killers.

L rope, Parallette, onelegged squats

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

did L-rope climb as RX

used 45lb bumpers for parallettes- took me most of the workout to figure out the groove. I did not go deep enough until last two rounds once I learned to arch my back to help out. I think I got low enough on a few

Held the sphere of the kettle bell in front of me for balance and stood on a box for the squats. Like anything else once you figure out a motion it gets much easier. Not as bad as I feared.

Again this workout was like one I just did this week. I did not feel totally gassed because I had to wait due to mussel fatigue in order to do it as RX.

Time-14:28

"Helen"

Three rounds for time:
Run 400 meters1
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time-9:23

Not bad, considering I was stuffed with Mexican food.