Tuesday September 16

Ladders for time:
10-9-8-7-6-5-4-3-2-1
Pullups
Clapping pushups
Run 400m then
1-2-3-4-5-6-7-8-9-10
Pullups
Clapping push ups

A nice quick ass kicker thats for sure. My hands were ripped to shreds afterwards in 4 or 5different places. I felt i had a pretty solid pace and finished in 14:27 which was first for the day until the iron lung showed up and crushed me by 29seconds. Way to go john. After class nobody showed up for the 5:30 time so i trained a little grappling with larry which was nice just to go through the motions again. Slowly getting back into mma mode.

Monday September 15

Clean and jerk

5x95lb/65lb
5x115lb/75lb
3x135lb/95lb

Back Squat 3-3-3-3

As many rounds in 10 minutes
2 MU's
4 Box jumps
8 DB split jerks 45lb/ 30lb
200m run

So the clean and jerks were a nice little warm up but my wrists were still sore from doing it the other day. Back squat i kept it nice and simple 225lbs for all 4sets. I was able to do 5full rounds in the 10minute blaster which gave me a final score for 2800 for the day. Good times for sure and the muscle ups felt awesome. Id like to do them a bit more often

Saturday September 13

Squat cleansheavy singles

Deadlifts
1x4 50% 225lbs
1x4 70% 315lbs
1x4 70% 315lbs
1x4 80% 335lbs

10 Rounds Box jumps
20"
24"
40"

A good fun lifting day. Squat cleans I managed to set a new PR of 207lbs which felt great to do. Even more so was the box jump circuit because i havent done any jumping for quite sometime so getting up on the 40" box was a great accomplishment.

Thursday September 11

10 Rounds for time:

2 - Skin the cat

6 - Archer ring pushups

20 - double unders

Time as Rx'd 10:39. Just blazed through it felt good to go.

Also did the Olympic lifting class which we did hanging squat cleans. Worked my way up to 185lbsx2 reps but could not seem to go any higher.

Wednesday September 10

10 Rounds
10 Back squats loading BW
10 Bench press 75% BW
10 Kipping pullups

So i backsquated 160 and did 60lb dumbells for the bench. I did this in the morning and i tried doing the whole not having breakfast before a work out and i was definitely feeling it by round 8. I kept thinking to myself damn im hungry i need food but shit just finish the damn work out. My legs and chest are definitely sore the next day. I also liked that i got a chance to work on my pullups and the different ways of doing them. Made it through all reps in all sets except on the very last set of bench i broke it up as 7 and 3.

Tuesday September 9

7 Rounds
3 - clean and jerk 135/95lb
6 - Dead hang pullups
9 - Kkb swings 53lb/36lb
200m run

Holy FUCK this work out beat the hell out of me. I havent been eating well lately and i think it finally showed cuz i had a shit time and felt light headed for a while afterwards. on the last couple of runs coming back i almost felt like walking. Time Rx'd 18:07 but could be much improved.

Satuday September 6

5 Rounds

800m run
21 KB swings
12 pullups

This was done with partners so really you only ended up doing 400m runs and I did 11kb swings and 9pullups. It was nice to do this to get a bit of an idea of how Helen would be as i havent done her yet. Did this with Jen Deacon though and our team dominated. Rx'd time of 16.20ish cant remember the exact second but we did finish a solid 2mins in front of everyone. That felt good but we mostly finished fast cuz Jen was such a solid runner. Fun day though. And did anyone else see Chuck get knocked The F out. Crazy times