2014 JUL 02 #182 – Open Gym

1x Power Clean + 1x Hang Squat Clean
165# (???)

“Blast from the Past”
200m run
15-21-9
– squat
– push-up
– ring-row
200m run

5:10

Amanda and I went to the open gym together; it was actually the first time we ever worked out at the same time. Although, now I am thinking we did once before when there was a team workout and she did not want to be on my team. I don’t actually remember what I did on the cleans. We were just messing around. Instead of doing the day’s workout, we did the original one that everyone does on their first day. I believe I did it in over 2.5 minutes faster. Amanda did hers in less than half the time!

2014 JUL 03 #183

Arm Bar / Turkish Rollover 5-5-5 45#

3 rounds:
90s wall walk
90s rest
90s russian KB swing 70#/53#
90s rest

16/123

The arm bars were on the difficult side as always. I suppose that means they are good for you. I am unsure if I like them better than the full Turkish Get Up move.

The workout was on the rough side. Meaning it was pretty exhausting.

2014 JUL 05 #184

Overhead Squat 7-5-3-2-2-2-2-2+
45-75-85-115-125-145# (1)

3x500m row
5 minutes rest between rows
1:41 / 1:51 / 1:53

I only got 1 rep at 145#, but it was a PR. Woo! The rows were painful. I was going good on the first 500m at a 1:31 pace until the last 100m when I just gassed out. I had hoped to keep the rest in the 1:40s, but failed. Perhaps the OHS took more out of me than anticipated.

“Helen”

3 rounds:
400m run
21x KB swing 53#/35#
12x pull-up

14:09 (russian swings)

5 rounds:
30s l-sit
30s rest

I was going to do american swings, but my form was off and I did not want to freak AR out. The workout was alright, although my legs were tight from the squats and cleans yesterday. I did make a concerted effort to not use the run as recovery time, but I lost a lot of time on the pull-ups as the last two rounds I basically did three at a time.

I did the l-sits on the rings. The first two I basically did unbroken (with crazy amounts of shaking at the end), but the last three I could only go 10s without dropping. Alas.

Back Squats 8×2 (last 4 at same weight) 255#

AMRAP 8 minutes: 2, 4, 6, 8, …
hang power clean
push press
95#/65# Rx
135#/95# super Rx

12+5

It was my first workout in a while because of the family trip to the Canadian Rockies. I did it at open gym with Rachel P. I like open gym as I can skip the official warm ups and warm up with the actual movements. I was not as painful as I thought it would be, although I believe I only did 7 sets of back squats as my back felt a little funny. The AMRAP was as tiring as expected, and I was pleased I got pass the 12 round.

3x static handstands 30s on / 30s rest

10 Minute EMOTM
1x Deadlift
1x Hanging Power Clean
1x Squat Clean

+++ 145#

3×3 sprint AMRAPS

3 min
10 Ball Slam 30#/20#
10 Box Jump

+++ 3 rounds

3 min rest

3 min
ascending 2,4,6…
Push-Up
Ring Row

+++ 10/10

3 min rest

3 min
6 KB Goblet Squat 53#/35#
8 KB Goblet Lunge
10 KB Swings

+++ 3+3

The EMOTM was supposed to be a warm up, and it did take me a while to warm up. My front squats were a little wobbly until the last two. Shaky enough that I think I tweaked my knee a bit.

I liked the 3×3 sprint AMRAPS. I appreciate things that are short.

Back Squat 8×5 superset with max push-ups

45-95-135-165-195-225 …

21-15-9
slam ball 40#
burpee

6:06

I helped coach the class before. It was fun. I of course could have done many things better.

I did the squats with Luke. Both of should have done more a lot weight on the last sets, but we were both tired; the max push-ups take a lot out of you each time.

I was surprised how well I did the workout afterwards, though. Only SJ beat me, which was not surprising. I did the 21 sets unbroken, and only broke a couple of times on the 15s. I wanted to stop on the 9, but I powered through, although I did stop briefly on the last set of burpees. Perhaps my cardio is getting better. Anything around five minutes I have always tended to do well on. My work capacity drops considerably as time goes on still.