Sprint Ladder

Ladder Up and Down

5x 10M
5x 20M
5x 30M
5x 20M
5x 10M

All out effort, walk back and about 20-30 seconds rest between each sprint

25:00 Minutes total

Nasty Girl up and down

4 Round for Time


50 Air Squats
7 Muscle-ups (w/ toe assist)
10 Hang Clean and Press (75lb)


15:32


Pretty good workout, need to work on squat speed and real muscle up

KB and Pulls 21-15-9

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood
Right-arm Kettlebell snatch, 1  pood
Pull-ups

Time 5:45

supposed to be 1.5 pood.

Good short metcom

Boxing and STO

10 Rounds of 2:00 shadow box
various combinations.  30s rest

18 Snake Turn Over, 

should have done the 36, but had limited time and had to go.
Also, I only did single breath per arm.

 

REST DAY

Back from Etown.  Travel definitely took its toll.
Survivor South Pacific and a few Sierra Nevada's
 

Rowing and More

7 RFT  ( no watch, but estimate 21 minutes)

2:00 Minute Row
7 35lb DB Push Press
7 Pushup
10 Situps

In Elizabethtown, KY  with Michael.


Good, hard, workout.  Haven't rowed in a while.





 

Kettlebell Variation Rounds

6 Rounds for Time

5 per side
10 SA Swing
10 Clean
10 Snatch
10 Circular Clean
10 Clean and Jerk
20 Situp


20:02

Pull - Push - Knees - Lunge

20 Minute RFT

5 Pullups
10 Pushups
5 Knees to Elbows
10 Lunges with 1 Pood KB


10 Rounds plus 10 push

Car Wash

Washed and detailed the 4runner and the Cayman

Argument w/ R

Drank too much w/ Nick and Karen

Boxing and Planks

10 x 2:00 rounds shadow box, progressive combinations

With 30 second plank between rounds

Good cardio, hit Cool Springs Brewery afterwards with
Beck for some music wings and brew.

Dips and Inverts and Pulls

8 RFT   (more pace than a sprint)

5 Inverted KB Press per side
10 Ring Dips
3 Strict Pullups

14:30

 

REST - TRAVEL TO CULLMAN, AL

Shadow Box and Jump Rope

13 Rounds


1:30 Minutes of Shadow Boxing, then 
within 30 seconds do 30 single unders, if any time left in the 30 seconds, then rest


Total Time 26:00  minutes.

Lung Burner 10-10-10

8 Rounds for Time

10 Pullups
10 Kettlebell Push Press Left
10 Kettlebell Push Press Right
10 Overhead Lunge Walk Steps  w/ 15lb Plate


18:47


Good solid "all-arounder"  Will punish the lungs after a while.  Some side stitches too.  Cardio needs some work. 

Couple days summary

36 Snake Turns Over

Rest Day in Chattanooga to see Alex

300 pushups in ladders
Up then down
1/2/3/4/5 5/4/3/2/1
Under 20 minutes

Turkish Get Ups

8 x 10 TGU's with 1 minute rest  between rounds

Decent workout, been a while since I have done and TGU's and it shows.  Real workout is 100 for time.  

REST DAY - TRAVELLING

In wonderful Evansville, IN for work. 
Gut attack last night, and most of day, recovering.

Need to go liquid for a bit.

Will workout tomorrow.

Shadow Box and STO

10 Rounds Shadow Box
90 Secs on 20Sec JumpRope 30 Single Unders

A little over 18 Minutes

5 minute rest then


36 Snake Turns Over


12 Minutes

Diminishing Ladder of Pain

Rounds of 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1

KB Snatch Left Arm
KB Snatch Right Arm
Pushup
Lunge Walk (x2)


120 snatch left
120 snatch right
120 Pushup
240 Lung Walk


Good work out!


Only did 15-6 due to interruption,  5-1 would have been no problem, but would have added some time for sure.  Maybe another 3-4 minutes


20:44 as completed




 

Unintended Rest Day

 Guests from out of town, 
Should have worked out early, day got away from us
the heavy drinking.

Pull Run Push Run

10 RFT

10 pullups
1 Hill run 80m
10 pushups
1 Hill runs 80m

25:00 Min

Snake Turns Over

36 Snakes Turn Over

Next Day Rest

Quadlet

10 RFT

5 Box Air Squats
7 Pullups
9 Ring Dips
18 Single Unders

Didn't really time it, pretty low intensity for me, left shoulder and right wrist tweaked, so I was deliberate, started get interesting in rounds 8,9,10 
Need More Squats, or add weight, increase number of single-under's or do DU's

Maybe 
5 Holstered KB Squats or Lunge Walk
7 Pullups
9 Ring Dips
11 Double Unders

Next time 

Shadow Box and KB Complex

12 Rounds Shadow Box
1Min x 20s rest

then

KB Complex
1 min of each (30s a side)
Single Arm Swing
Clean
High Pulls
Snatch
Jerk
Single Leg DL
Reverse Lunge
Press
Squat
Two Arm Swing
Circular Swing
Plank

REST DAY

Joints achey, especially right wrist and left knee

Attempt at 800's

As Planned at Liberty Park
1x800M Warmup
4x800M w/ 3:00 Minute Rest
1x800M Warm down


As Completed
1x800M Warmup
2x800M w/ 3:00min rest
 began 3rd 800M and just felt blown up 300M in.  Walked the rest of the way and called it a day.
Just felt like my head was going to pop off and hamstrings weren't firing

Dips and Inverts

10 RFT


10 Rings Dips
10 Inverted KB Presses (5 per side)


15:10


Need to work on left side a bit

Modified Cindy

10 Rounds of 5 Pullups w/ 20 seconds rest.
(varied hand grip)

followed by
10 Rounds of
5 Pullups
10 Chest to Floor and Lift Hand Pushups
10 Box Air Squats
14:43  (not speedy, just deliberate)

Chest to Floor and Lift Hand Pushup totally change the equation, a deeper full range movement, it breaks the rebound effect and gives a better concentric contraction and it requires more core engagement and focus