Better Sam

Sunday 2010.08.29

“Kelly”
5 rounds for time:
400m run
30 box jumps, 24″
30 wall ball shots, 20#
35:42

5-minute PR… yay!

Thursday 2010.08.26

3 rounds for time but not really that much for time:
50 vertical leaps, 10” (touch target 10” over max reach)
40 squats
30 sit-ups
20 push-ups
10 pull-ups
32:09, I think.

More to work on my jumping, really.  My vertical leap is pretty paltry.

Wednesday 2010.08.25

Rack Pulls
135×3, 185×3, 205×3, 225×3, 245×3, 265F, 255×3

Workout
12, 9, 6 Reps For Time:
Jerks, 110#
Burpees
5:56

Monday 2010.08.23

Split Jerk: 115, 125, 135, 140 (PR,) 145F, F, F, F, F, F, Fuck.

But yeah, pretty happy with 140 😉

Workout
21-15-9
Front Squats, 95#
Box Jumps, 20”
6:33

Then, for time:
100’ Overhead Walk, 95#
10 Clean & Jerks, 95#
100’ Zercher Carry, 95#
10 Clean & Jerks, 95#
5:02

“The Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

33:27

6-min PR but the last time I did it I wiped out on the box and spent a fair amount of time lying on top of the box wondering how I got there. And listening to Eddie laugh at me.

Friday 2010.08.20

Justin’s Special Hamstring-o-licious Mayhem

Back Squats, 20×135#

– then –

3 x 15-ish GHD Raises

– then –

5 Rounds For Time:
1 lap broad jump (more like bunny hop)
1 lap prowler push, 50#
5:20

Thursday 2010.08.19

Slacker-“Christine”
3 Rounds For Time:
500m Row
12 Deadlifts, bodyweight (scaled to 155#)
21 Box Jumps, 24” (scaled to 20”)

15:57

Once again it is abundantly clear that:
a) My deadlift needs serious work.
b) My box jump needs serious work.
c) All you teeny tiny people SUCK. =P

Wednesday 2010.08.18

Midnight Workout

5 Rounds, Max Reps Of:
Double Unders
Pull-Ups
Push-Ups

Double Unders: 33, 39, 38, 38, 17
Pull-Ups: 11, 12, 7, 4, 5 (all chin-up grip except round of 4)
Push-Ups: 15, 10, 10, 9, 8

Liberal rest taken, but not more than a minute or two.  And push-ups came pretty much immediately after pull-ups every round.  Most rest between push-ups and double-unders.  Hands hurty.

Tuesday 2010.08.17

Push Jerk
65x5x3
95x3x2
115×1
125×1
130×1
135×1 (PR)
140x1F, F, F, F, F, F, F, F, F, F

Okay so I don’t have 140.  But I ALMOST have 140.  Get it up to my eyebrows.  Just fear getting under it… UGH!

Back Squat
45×5
95×5
135×5
155x5x3

Felt so, so hard.  Haven’t squatted in… apparently too long.

Workout

For Time:
1 rope climb
20 pull-ups
30 kettlebell swings (24kg)
400m row

5:06. 

Slow — mostly grip failure.  Need to work on pull-ups.

Clean & Jerk 1RM
95, 115, 125, 135 (clean pretty smooth, failed jerk, twice.)

“SQT”
Three rounds for time of:
65 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
5:59

Great.  Kristin Clever can do this faster than me with 95#.  My running is fucking terrible.  This whole thing just felt bad.  And not the kind of bad where it’s a good workout.  The kind of bad where I feel like I didn’t get a workout but still managed to break my hip.  Awesome.