If You Can't Circuit - 20160917

5/4/3 rounds, HT timer
Ring Row x10-8
KB Swings
DB Thrusters
Ab Wheel Rollouts x10
15 mins.

Tried to rack the DBs, and my right shoulder fell apart like wet cardboard. Could clean it into place, but not hold it in place.
I'll be doing some rotator cuff work for the foreseeable. Praise the Holy Name of the Lord, I'm not feeling this shoulder the way I was last Saturday. It's weak, but it's not screaming bloody murder: The rocketship upside.

- 1 min -

Tabata Bag Work, Lefts only
Stop kicks and everything from southpaw stance. No right hands today, yah.
6 mins.

Painful Squats n' Circuit - 20160824

4 ugly rounds, ST timer
Oly Squat x3/4/3 - intense left knee pain/4 @ 205#
8 mins.

4 rounds, HT timer
Meadows row, alternated on rounds x12/10
KB swing x12 @ 53#

Ring Row x10ish

OH press x whatever @ 123#
20 min.

Was going to squat from 3 up to whatever, like 9? But that third set was agony. Got to stabilize, mobilize, then strengthenize. Back to the drawing board - which is, pretty much, what I'm going to be doing after a 3 week layoff.

Sunday Morning Hinging - 20160724

Buy in

Boots on the Ground walking - 45 mins-ish

4/3 rounds, HT timer
Chins x max reps (6ish, still, ever)
GtO x6-7s @113#
10 mins.

4 rounds, HT timer
KB swings x12 @ 70#
Ez-in Curl x7-8
10 mins.

On the way outta town, no time for any Bag work. Missed it.

6.5 hours - 2230/0500. 21 minutes total, PE: 8. 60 hours.

CoupletTripletCouplet - 20160702

3 rounds, HT timer

GtO x max reps in .30 @113# (8ish)

Chins

7 mins.

3 rounds, HT timerRing Row x max reps
KB swings @ 2 pood x12ishPress @ 135 x5+
11 mins.

3 rounds, HT timer, 2 on, 1 off

Ring dips (10-8ish)

Chins

10 mins.

15/15 easy bag hands - simple combos
8 mins.

6 hours, 2200/0400. 36 minutes total. PE: 7.

Triple Triplet - 20160630

Death by pullups

7 rounds, just not up to it today.

3 rounds, HT timerRing Row x max reps

Press @ 135 x6s
KB swings @ 2 pood x12ish
11 mins.

4 way planking, tabata timer

3 rounds, 6 mins.

Seared my hands on the press bar today. Bakersfield in the summertime, outside WoDs make a man of you.

8 hours, 2130/0530. 24 minutes total. PE: 7.

Triplet Circuit - 20160626

5 rounds, HT timer
Press @ 135 x8-4
KB swings @ 2 pood x12ish
Ring Row x max reps
17 mins.

Easy morning, some light hands-only bag work, no timer.

PushPull - Power - MA - 20160619

4 rounds, no timer
Meadows Row x10
Ring Dip x7/8/9/10
11 mins.

4 rounds, no timer
GtO @ 133# x5ish
KB Swings x10
11 mins.

Plyo Box Step Thrus x5/6/7/8, no timer; 1 min RI

- 1.5 mins -

Tabata bag work
8 mins.

Just a loose work MA day. Power-endurance tank is tiny right now.

6.5 +1 hours - 2130/0400. 41 minutes total. PE: 7.

PushPull 2 and 2 - 20160524

Did 10 mins of chins yesterday, so kind of a push focus here today.

4 rounds, open timer w/ 45 sec RI
Meadows rows @ 46# x12's
Press x11-8 @ 113#
12 mins.

4 rounds, HT timer
Ring Dip x7+
KB swing @ 2pood x10-12
10 mins.

6 hours - 2230/0430. 23 minutes total. PE: 6.

Off Schedule - AMPM A - 20160405

AM
7 rounds, HT timer

Max reps Chins - 6-5's

8 mins.

PM

5/4 rounds, HT timer
OH press x10-5 @ 113#
KB swings x13 @ 2 pood
11 mins.

5/4 rounds, HT timer
EZ-out curl x10-8 @ 88#?
Ring dip x7ish
11 mins.

Just glad to be back home in time to get something in. OH press has lost a lot of ground.

7.5 hours - 2130/0400. 30 minutes total. PE: 6.

Off Schedule - Hinge - 20160312

6 rounds, HT timer
Power clean n' Press x5-6 @ 133#
Kb Swings, 2 x12 singles/4 x12 doubles @ 53#

14 mins.

It's allergy season, stopped here because outside is toxic. And, I'm pretty short on sleep for the week.

5 hours - 2230/0330. 14 minutes total. PE: 7.

Kb Swircuits, continued with Power Cleans - Feb 25

I feel like crap. Sore throat (that I'm attributing to allergens), night sweats, general malaise. This will either improve me, or improve my woes.

4 rounds, HT timer
Kb swings, 30 secs
Power clean @ 135# x4/5/6/7
Ring Push Ups x10+
15 mins.

7.5 hours - 2230/0600. 15 minutes total. PE: 8. 48 hours. 224/15.

Press/FSquat/KBs - Still Swingin' - Feb 23

I feel loose and tight at the same time. Solid and sore.

5 rounds, HT timer
Press @ 135# x8/6/4/3/2
Front Squat @ 135# x8/8/10/9/10
(4 rounds) Kb Swings @ 53# x12+

9 hours - 2130/0630. 18 minutes total. PE: 7. 24 hours.

KB's Continues - Feb 21

Deads/Swings alternating on 2.00

2 rounds,
Deads @ 135 x10
Swings @ 2pood in .30 (12+)
4 rounds,
RDL x10 @ same
(3 rounds) Swings, same  

7 hours - 2300/0600. 21 minutes total. PE: 7. 24 hours. 226/15.

Pull/Push/Swings - Feb 20

I think I've thrown 531 out the window. At least, for the now, until I feel like a semblance of my self. 
I'll do HT with swings, then submaximal 5x5's with swings, alternating, and run through the Dan John big 5. Just through the weekend, where I plan on doing some Cindy on my favoritest bar in the world. After that, I think I must plumb the depths of this thing called CFFB/Field Strong and decode it.

HT timer
5 rounds Chins x6-4
5 rounds Ring dips x8-5
4 rounds Kb swings @ 1.5 pood x15-13

8 hours - 2230/0630. 17 minutes total. PE: 8. 18 hours. 223/15.

Back in the Swing - Feb 19

Stitches are out. Back to it.

Sets in .30, on 2.00. Squats took longer than the .30, but go'ed on 2.00 no matter what.

1x10 @ 135#
Right into 4 each
KB swings @ 53# - 30 secs (12's-ish)
Squat x10 @ 185#
18 mins.

...it's not the weight, it's the motion. Sore already.

8.5 hours - 2200/0630. 18 minutes total. PE: 8. 223/13. 8 days.

CFFB - Dead n' KBs - Dec 10

4″ Deficit Deadlift 5×1 @ 3 RM from last Friday
Didn't use last Friday's numbers. Didn't do singles. Didn't deficit. Just deadlifting for feel today. Sets on 2 mins.
185x10/235x5/x6/x7/x8/x9
13 mins.

- 2 mins -

Conditioning
Complete 5 rounds:
You have 60 seconds to complete the following:
2 pood Russian KB Swings – 30 reps
*Rest 60 seconds between rounds.
*If you complete the 150 swings in the allotted 5 minutes count a pass. If you don’t, count a fail.
Post pass or fail to the comments.

Fail. 2 pood swings 22/22/22/18/20.
Not heavy (checked the bell after round one to make certain I didn't pull the 53#), just couldn't breathe enough, and shoulders gave out after 15.
11 mins.

9 hours - 2130/0630. 26 minutes total. PE: 9. 48 hours.

CFFB - Conditioning Fail - Nov 16

Buy in
15 on, 15 off bag work. Southpaw felt more natural than righty today.
13 mins.

Conditioning
One Minute On…One Minute Off…for 10 minutes.
2 pood KB Swings – 30 reps
*You have 1 minute to get 30 Russian KB swings. Rest the next minute and so on.
*If you complete the 150 swings in the given time count a pass. If you don’t, count a fail.
*Perform this workout one minute on and one minute off with a total time is 10 minutes.
Post pass or fail to the comments.
 
Fail.

Rounds: 30, 25, 22, 22, 20.

This was freaking awesome, in an impossible-to-pass way. I'll be better next time.

8 hours - 2230/0630. 20 minutes total. PE: 9. 24 hours.

Bonus Day Bag Work - Jan 5

4x 15 KB Swing @ 53#
... in .30 on 1.13
5 mins.

Tabata Bag Work
29 rounds, says the timer. Southpaw everything felt more natural than righty.
14 mins.

9 - 1 hours - 2300/0800. 19 minutes total, PE: 7. 48 hours.
P218g/C96/F109 : 39/17/44%, 2222 total cal, 1841 net - win