25 November 2017

Just some workouts I’ve been recording on my phone here and there.

Early 2017

150 wall balls @ 30
12:39

18 Mar 2017

40 DU
6 thrusters @ 155
40 DU
12 thrusters @ 135
40 DU
24 thrusters @ 115
40 DU
48 thrusters @ 95
13:31

3 rounds 25 cals assault bike and 25 power snatches @ 75
9:52

27 Mar 2017

6 rounds 25 wall balls 200 meter run with 20LB vest and 20LB ball.
13:12
21 June 2017
12:08
12 October 2017
11:52

1 April 2017

15-12-9 squat cleans @ 135 and toes to bar
6:21
10 July 2017
5:36
14 November 2017
4:58

10 July 2017

75 snatches @ 75
4:31

3 rounds 12 cal assault bike and 12 burpees
4:01

Aug 2017 benchmarks

10 ring muscle ups
75 GHD situps in 5:02
1 mile run 6:42
15 strict handstand pushups
1 minute chest to bars 29

November 2017

30 D-Ball over the shoulders @ 150
4:48

First week of the intermediate program

Intermediate 4 week program

Week 1 results

3 rounds: 50 pistols (alternating legs 25 each), 50 pushups, 25 pullups @ 18:49

3 rounds: 25  kettle bell swings 70#, 25 burped box jumps @ 10:42

10 rounds: 10 clean and jerks 135#, 25 double unders @ 23:30

9-7-5 bar muscle ups and snatches 135# @ 11:00

8 rounds: 10 front squats 185#, 10 dead lifts 225# @ 17:15

So after completing week one I’m definitely ready to hit week two.  I’ve been missing lifting heavy and working on my oly lifting.  The most frustrating workouts for me were the 10 rounds of clean and jerks/double unders and bar muscle ups/snatches.  Mostly because I couldn’t get my rhythm on the double unders until the later rounds and bar muscle ups are one of my weaknesses.   Other than that the workouts went pretty well. How about you? Post times in the comments section.

Workouts for the week

Day 1

10 minute run

40 air squats

20 lunges each leg

10 burpees

Day 2

5 minutes of jumping rope

50 pushups

5 minutes of jumping rope

50 pushups

Day 3

10 minutes of stepping up on a box or chair

Day 4

Rest

Day 5

3 rounds of:

20 air squats

10 pushups

Day 6

40 burpee to box or chair step ups

Day 7

10 minute run

5 minutes of jumping rope