Turkish Get-ups, SDHP

Heavy Turkish Get-ups:  I started with 55lbs and just kept adding a little weight until I got to 95lbs.  This is not a PR and I may have been able to do more but I failed once and was ready to get on to the WOD.

Metcon was:

Row Sprints

10 x 150m ( Rest ratio 1:2 )

1- 15.30
2- 16.54
3- 15.1
4- 16.78
5- 16.37
6- 15.67
7- 15.51
8- 15.20
9- 15.56
10-14.75
Total time of 7:22.2

Nice little workout had me breathing hard but not dead.

Squat, KBS-Burpee Box Jump

Back Squat 3, 1, 3, 1, Rest 2min 295, 315, 305, 335  This was very easy.  I thought with the short rest that it would be harder.  I will add a little more weight next time.  I really felt strong after an off day.

Then...

30-20-10

• KBS @ 1.5 pood
• Burpee Box Jump 24"/20"

Don't have my watch with me as I am posting right now.  My time was 9:30 something.  I was pretty consistant because my first round of 30 took about the same amount of time as the second two rounds of 20 and 20.  I like this little WOD

Deadlift, Clean, Bench, Push Press, Push Jerk, HSPU - Snatch GHD

A. Deadlift 3, 3, 3; rest 2 min  365, 375, 385(only got two shed 10lbs and did last rep)
B1. Power clean 3, 2, 1; rest 2 min 195, 205, 215 but I did not get under it.  I would have rather squat cleaned it instead.
B2. Bench press 3, 2, 1; rest 2 min 225, 235, 245 Bench was a little too easy, should have gone heaver.  I am not used to reading OPT workouts I messed up and did all the Power Cleans and then all the Bench(3,2,1,3,2,1) where I should have switched between the two (3,3,2,2,1,1) 

C1. Push press 6, 6, 6; rest 10 seconds 145 every time
C2. Push jerk 12, 12, 12; rest 10 seconds 145 every time
C3. HSPU; 20 for time x3;1:15, 1:35 1:54 I did not have my head touch the floor every time.  I should have made myself do this.
  rest 3-4 min

5 rounds for time: 5 power snatch @ 80% 1rm*
10 GHD sit ups

I did this in 7 minutes flat.

I still dislike working out in the morning but I enjoyed starting the day off right good company. Thanks Clayton and Ben for the camaraderie.

Box Jump, Power Clean - CTB Pull-ups, Sprints

Box jump max - Went through all the boxes with 20lb weight vest. Then went through all the boxes with the vest and a heavy chain doubled over.  I then droped the vest and chain and put the little

On the minute

Complete the following on the minute for 12 minutes:

1 Power Clean @ 3 RM from 12-18-12
5 CTB Pull Ups

*CTB = Chest to Bar

 

Easy little WOD.  I only did 185 for the power clean since I knew I would turn around and do it again on the following day.  I switched my grip up on the CTB Pull-ups.

Every 30 seconds

Complete one 60 yard sprint every 30 seconds for 6 mins.  This was not easy, had me on the ground when we were done.

Snatch, Clean, Muscle ups, Deadlift-box jumps-toes to bar

 

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load (I went with 115lbs)
B. Squat clean; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load (I had 155lbs)

C. 2 muscle ups on the minute for 10 min (I enjoyed this, right down my ally)

10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar

I got eight rounds with no time to spare.

Rd 1 - :52
Rd 2 -1:10
Rd 3 - 1:29
Rd 4 - 1:29
Rd 5 - 1:18
Rd 6 - 1:19
Rd 7 - 1:12
Rd 8 - 1:11

Bench, Gymnastic WOD and Football WOD

Okay, I am ready to get back on the wagon with posting my workouts.  I have kept some consistency with workouts, about 3 or 4 a week but have not found the time to post, however I think I can handle posting again. 

My last WOD was Saturday.  I walked two miles with a 50lb feed sack in 34:12.  I did three sets of 40 yard  farmer's walks and max dead hang pull-ups the day before.  Yesterday I was sick as a dog with a fever and did not do anything.  Feeling much better today, especially this afternoon and did the following.

Bench press 225x8, 225x3, 225x3

A) Gymnastic Strength
6 series:

• (0:20's Handstand hold + 7 Clapping Push-ups)

5 Series

• 2 Ring Pullups + 1 Strict Muscle up + 2 Dips

• 15's L-sit Hold  (did this in the rings)

The Gymnastic WOD was pretty easy and I wanted to finish with a  blast.  Derek, my little brother who is rank #1 in the state of Kansas at 170 did Fran yesterday (5:14, not bad for the first time ever) wanted to workout with me.  So we did this football WOD-
As many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs
 We did not have a ball so we used a two and a half 8" culvert which weighed about 40lbs.

Derek did 6 rounds even and I did 6 rounds + all the lunges and 8 of the slams.  I obviously finished the round.

BMS WRESTLERS


I hope you had a lot of turkey and a happy Thanksgiving.  Here is your workout:

Five rounds, each for time of:
30 Push-ups
40 Sit-ups
50 Squats
60 Jumping Jacks

Rest precisely three minutes between each round.

Have Fun!