Press
3 RM Push Press
65×3, 85×3, 95×3, 105×3, 115×3, 120×1/F.
Hip is killing me. Can’t engage any of posterior chain.
Metcon
3 Rounds for time
10 C2B Pull ups
10 Front squat 165/115#
10 burpees
14:25. Slow as fuck. Surprisingly put-ups hurt hip the most. Also I have a cold and feel like I’m dying.
Apartment Gym Nonsense
EMOM for 20 mins:
Even — 2 DB squats, 2×45#
Odd — 4 alt DB snatch, 45#; 8 burpees.
Ouch.
Bodyweight “12 Days of Christmas”
1 hill sprint
2 elevated push-ups
3 jump squats
4 push-ups
5 box jumps
6 jumping lunges
7 burpees
8 sit-ups
9 bench dips
10 mountain climbers
11 tuck-ups
12 (0) double unders
39:59. Ouch.
“Annie”
8:00.
with some transition impediments (sit-ups inside, dus outside.)
Vacation WOD
Tabata Push-ups: 5
Tabata Sit-ups: 12
Endurance
Row 5 x 2 mins @ 1000m pace w/ 2 mins recovery
555, 545, 527, 515, 518.
Wow. That got really hard. I’m out of rowing shape.
Monday Make-Up
Back Squat
45×5, 45×5, 95×3, 115×3, 135×3, 155×3, 155×3, 155×3, 155×3, 155×3.
Weightlifting
Snatch — 53×2, 53×2, 73×2, 83×2, 93×2, 93×2, 108×2, 108xF behind, 108×2, 113×1/F, 113×1/F.
Clean — 93×2, 108×2, 108×2, 123×2, 123×2, 133×2, 133×2.
No belt, no knee sleeves for any lifting… trying to work without unless I feel broken or it’s a 1RM.
Gymnasticals with Chazz
L-sit, press to headstand practice. Lots.
Overhead Squat
45×5, 65×5, 85×5, 95×5, 105×5, 115×3, 125×3, 135×3, 145×1, 146xFJ. Couldn’t get anything else over my head, so fuck it. I’m done.
Penance: BTN Split Jerks
95×3, 105×3, 115×3, 125×3, 135×3, 145×1, 150×1+1 OHS, 155F.
Metcon
5 Rounds for time
200′ Farmers walk 115/75#
5 Muscle ups [double medium black band]
13:20.
Press
45×3, 65×3, 75×3, 80×3, 85×3, 85×5, 85×2/F, 85×3, 85×3, 85×3.
Box jump warm-up in between sets — 24″, 26″, 29.5″
Metcon
4 Rounds not for time
5 Sumo Deadlift 365/255# 185# since I can barely do 5 at that.
5 Box jump 40/30# 27″ after near-death experience on 2nd jump.
Do 5 deadlift and immediately after 5 box jumps. Then rest 3 mins between sets.
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
32:38 @115.