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.

PullPush 444 HTstuff - 20160727

4 rounds, HT timer
Ring Row x max reps (10ish)
Ring dip x6-7s
10 mins.

4 rounds, 30 sec RI between exercises
Meadows rows, x8/10/// @ 56#
OH Press x10-8 @ 113#
10 mins.

4 rounds, HT timer
Plyo push ups x5-6 doubles
4x87 Ez-in curl
10 min.

7 hours - 2230/0530. 32 minutes total, PE: 6. 24 hours.

PullPush Antagonists in Da Heet - 20160720

Death by Chins

6 rounds + 2 ... didn't really sell out - didn't want to tear, and this is just a buy in today (I say that because I couldn't do anymore after 6, bleh). Taking it a little easy today; it's only 92 out, but still, draining me.

7 mins.

4/3 rounds, HT timer

Ring Row x max reps (10ish, still, ever)

Ring dip x6-7s

8 mins.

3 rounds, 1 min RI

Meadows rows, x10/11/12 @ 56#

Plyo push ups x5-6 doubles

7 mins.

Cash out, HT timer 

4x7 Ez-out curl

5 min.

... last two PMs have been occupied with events. Didn't need a 3 days off, but life is what it is. Schedule is still loose, training is still by feel, and I'm not too worried about pounding some square peg of schedule into the organic round hole of my time just now.

6.5 hours - 2130/0400. 28 minutes total, PE: 7. 72 hours.

Saving Some for Tomorrow - 20160706

Buy in
3 rounds, no timer
Meadows rows on landmine x12's @ 53#
OH press @ 113# x12/9/7/6
10 mins.

- 1 mins -

Main Set Triplet
4 rounds, HT timer
Ring dip x8+
Ring Row x max reps
Ez-out/in curl @93#
14 mins.

Did 6 sets of chins on the HT timer yesterday AM, this session should have been the PM, but I was pretty wrung out and just slept in the PM. I'll be fresher for it all tomorrow. 

In case you haven't noticed, looks like I'm doing an HT cycle, whether I want to or not. I do want to, BTW.

7 hours, 2200/0500. 26 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.

SB - Triple Couple - Oct 7

Supposed to be off today, but just felt like it.

5 rounds, HT timer

Ring row x max reps (10ish)

KB swings, 2 pood x10

12 mins.

5 rounds, HT timer

Ring dip x10+

Hammer curl @ 35# x10

12 mins.

5 rounds, HT timer

Hip Thruster, x12 w/ average band only, alternating wide and narrow stance

FtB x8ish

... a 6th round on the thruster.

14 mins.

8.5 hours - 2130/0600. 42 minutes total. PE: 7. 231/14.

SB - Ring Dip, Ring Row - Sept 27

5 rounds, HT timer

Ring Dip x10+

Ring Row x10ish

Ez-in @ 93# x8

8 hours - 2300/0700. 19 minutes total. PE: 6.

SB - HPush/HPull - Sept 6

This is out of sequence - took yesterday off to head up to Fishstock and chill in Kernville with Hope. Plus, I just couldn't get going in the morning yesterday. Gotta admit, squatting for reps on Friday PM burned me down.

HPush for 5RM today just turned into dynamic push ups onto the wide 45's. No bench, no bench press.

5 rounds, HT timer 
Ring row max reps in .30
Dynamic push ups 5-6 doubles
Hammer curl 10+ @ 30#
22 mins.

Tabata bag work
...throwing combinations and straight kicks.
8 mins.

8 hours - 2200/0600. 30 minutes total. PE: 7.

SB - Throwaway Day - Aug 23

Yesterday, I had the urge, but not the compulsion.

Just sat around, then laid around. Paid the price for slacking, as today it all felt terrible. Thought cleaning would warm things up, but just made my lower back feel even more locked up than before I started today. Today just sucked.

Buy in
Death by GtO @ 135#
5 rounds.
5 mins.

Squat, in .45 on 2.00
5x135/185/205/225/205/185/135
Supposed to be a 5x5 @ 235, but I was feeling too blocky to get down. Next time.
18 mins.

Note to Self: For the love of God, start with bar-only Every Dang Time. If you're not loose enough to get down into the hole, you're not loose enough. Period. 

4 rounds, HT timer
Ring dip x max reps
Ring row x max reps
Wide grip ez-curl @ 88#
15 mins.

9 hours - 2230/0730. 60 hours. 43 minutes total. PE: 7.

Front Squat and RingsRings - May 12

Front squat for a triple, on 2:00
5x135/5x155/5x175/3x185/3x205/3x215
11 mins.

- 2 mins -

5 rounds, HT timer
Ring Rows x max reps
Ring dips x13-8
13 mins.
 
7 hours - 2300/0630. 27 minutes total. 24 hours. PE: 7.