Friday -- MEBB Squat and Medium Intensity Conditioning

Warm up: 5 burpees/5 pull ups, 3x

MEBB Back Squats:

• 3 x 205
• 3 x 215
• 3 x 225
• 1 x 235
• 1 x 245
• 1 x 255
• 1 x 265 -- FAIL (two attempts)

Ugh -- I did 255 with ease and I got nice and LOW. It felt great. I knew I had 265 and thought I would even keep going. I guess I was being strict about gettin' low and all, but it felt crappy to fail on 265 after I had just easily made 255 my bitch. Next time I try this I may structure it so 275 is at the top of the drill.

Akbar blaster combo (SDLHP + Cleans) CIRCUIT -- 10, 8, 6, 4, 2:

• Sumo Deadlift High-pull (95lb)
• Hang Clean (95lb)
• Dips

I was disappointed with this too. I had meant to add in some knees to elbows when I thought of this earlier AND I really should have doubled the volume and done 10,9,8,7,6,5,4,3,2,1, maybe splitting up the SDLHPs and cleans with the body weight exercises. Do the full fucker next time and do it for time.

Some bicep and tricep sets, alternating, on the cables...

Lazy core finisher:

• 5 knees-to-elbows
• 10 weighted sit ups (45lb)

Repeat 3x.

Weigh in: 174

INJURY REPORT - July 31, 2009

Elbow -- I think it's fractured... from the spill during the limbo contest like 2 weeks ago. Still hurts to the touch (a lot) -- more noticeable now than then. Full range of motion, but every time I bump it or lean on it it's like YOW!! ... not good. Must avoid x-rays (will cost $ I don't have) -- give it a few more days.

Infection: Pink eye >> mild sinus infection >> some sort of throat thingy.

Head hurts -- to the touch. Could I have rubbed my eye that bad the first night or could the infection be causing my brow/front of forehead to hurt to the touch as if I headbutted something? Very strange. I know I didn't actually headbut anything or wipe out on my head.

Think that's it for now. Could be worse.

Thursday, 7/30/09: Ugh! Almost healed, but definitely not fully.

This sucks. I just want to clean and squat and have all kinds of barbell fun and SWEAT. Not yet tho I guess...

fuck

Wednesday, 7/29/09: Stir Crazy with Pink Eye

It's been several days with Pink Eye and the infection def got into my sinuses a bit too. Been avoiding the gym out of courtesy to the other gym-goers. Been refraining from home workouts b/c I didn't want to be too touchy with my own stuff even. And been avoiding runs and non-handsy workouts since I wanted to avoid too much sweat running into my eyes (causing me to wipe my eyes and face a lot).

Penough's penough. I will give it ONE more day away from the gym as much as it drives me nuts since my eyes were still a tiny bit crusty this morning but tomorrow I is back. MEBB Squats, the traptastic combo of SDLHP and cleans -- maybe add something to that combo like dips or pull ups or something. And still need to get that heavy bag/rope/sprint circuit in.

Possible at home chest and arms work out tonight... maybe some core too.

• push ups (with variations - one-arm, plyo)
  
• floor press
• DB arm exercises
• hands together press ups for tri's or use chair for horizontal extensions...
  

build bench strength with floor presses

Work on floor presses -- tough at home with the midget 40's and ability to only load 1 up to 55 at a time, but maybe there's a way to throw some more weight on. Can do these in the gym a few days - once if doing chest or bench in general, once a few days apart from that just to use it as training exercise.

UPDATE: Can get 65 on one DB (precariously, but on nonetheless) -- more options for floor press, shoulder press, curl even maybe

Friday AM: 'MEBB' (Max Effort Black Box) + full body conditioning

Morning at the Y and miraculously I had the whole weight room to myself almost (only a small handful of others in and out) -- rest of gym was crowded, but I guess the lifters took the morning off. This made for a fun and good workout!!!

Warmed up light with some arm stretching, a few neutral pullups and a few burpees then got right to work warming up my press routine with lots of empty bar reps and got to work.

Max effort push press:

• 3 x 85
• 3 x 95
• 3 x 105
• 1 x 115
• 1 x 125
• 1 x 135
• 1 x 145
• 1 x 155 -- FAIL

The MEBB structure is 3-3-3-1-1-1 but since I was unaware of my max (I think I had previously maxed out at 120 on regular overhead press) I kept going til I broke. I almost got the 155 but not quite. If I put the bar down, took a minute, and went for it again, I think I might have been able to get it.

Comprehensive Dumbbell Circuit (minus the presses):

• 1-arm Snatch x 5/side (50lb)
• 1-arm Swing x 5/side (50lb)
• 1-arm Bench x 5/side (50lb)
• 1-arm Row x 5/side (50lb)
• Bulgarian Split Squats x 5/side (30lb DBs)

Repeat 4x.

I should have done this for time. I realized that after I started going and noticed I was ripping through these fast. After the 2nd round I did need to start taking water breaks and hydrating tho (late-ish night) and the split squats slowed me up slightly since my balance wasn't great.

Finished with a few shoulder tweaks and a couple of sets of DB Admiral Kerry Strugg It's A Trap Akbars... did not get to work in the core exercises. If I can get back to the gym this afternoon/evening, I will try to get in yesterday's planned sprint circuit and blast the core. If I can't do that, maybe Saturday morning hill sprints and home core workout. We'll see.

Thursday: Sprint Circuit + Core (never happened)

Plan...

Max effort push press: 3-3-3-1-1-1

Burpeeless, push-up-less circuit --- wouldn't mind adding pull ups but no bar where's i'm gonna do it...

Circuit:

• Jump rope fast -- 30 sec
• Heavy bag combos -- 30 sec
• Jumping lunges -- 30 sec
  
• Heavy bag combos -- 30 sec
• Sprint once around track (a bit under 100m)
• Rest for the duration of one more 30 sec interval

Repeat 6x (or more if there's gas in the tank).

20-30 min of core work

Wednesday: rush job, reflections & plan for week

Workout:

"Warm up" -- 1/2 of Ross's Interval Challenge (2 rounds):

• 12 Burpees
• 24 Push ups
• 36 Squats
• Run 400m

Time for this half was 9:43... might have been slightly better than my pace last time I did the whole thing but was running out of gas and all the burpees and pushups were a little tough after yesterday's bench time.

Some arm blasting... not worth getting into. 30 and 50lb DBs for a variety of curls, behind the head extensions and some cable press downs... did a few quick core things but nothing too structured.

Was really in a rush. I wanted to do full core session but didn't have time. I also felt kind of tired (like I did yesterday) and I think I know why.

WORK OUT EARLIER!!!!!!

I am going to the gym at like 3-4 and I think I am going right in the middle of my post-lunch crash/malaise... Go BEFORE lunch (but not during the noon hour b/c prob crowded) -- either at 10:30-11 or 1-1:30 and eat after. Hopefully this will provide more energy and as long as there are no meetings that conflict it will lessen the rush factor too.

Plan for rest of week:

• Thursday: Hardcore intervals or GPP (stay off too much lifting b/c trap is still F'd); SERIOUS and STRENUOUS core training -- 30 min of just core.
• Friday: Back and shoulders but make it fun
  
  • possible warm up -- slow, controlled snatch/squat/press motion Dan described
  • Full-body DB circuit to nail back, shoulders and even legs
  • Extra delt work -- presses or raises or both
    
  • DB shrugs or upright rows for additional "Akbar support"
  • End with weighted core exercises
    

Wednesday weigh in: 175

Two Dumbbell Circuits -- one for heavy strength, one for full-body workout.

1. If you are feeling STRONG and have no muscle injuries or severe stiffness...

with 60lb dumbbells (if you can!!!):

• One-arm snatch x 5/side
• One-arm swing x 5/side
• One-arm bench press x 5/side
• One-arm row x 5/side

Repeat 4x.... go fast.

-----------------------------------------------------------
2. Full-body DB workout -- with 50lb DBs

• One-arm press (or push press) x 5/side
  
• One-arm snatch x 5/side
• One-arm swing x 5/side
• One-arm bench press x 5/side
• One-arm row x 5/side
• Bulgarian split squats x 5/side
  

Repeat 4x... finish with core training. For a variation, instead of overhead press and split squats, combine the leg and shoulder exercises and do thrusters instead (5 will prob be way more doable than 10) and repeat circuit 5x... that way it will be 5 repetitions, of 5 exercises, for 5 reps each (or per side)...

Original: 60 total reps per circuit x 4 = 240 total reps
Variant: 45 total reps per circuit x 5 = 225 total reps

Tuesday Boos...day? chest/core conditioning

Burned out fast today and didn't know what I was doing... sucked. Problem was I tweaked my right Akbar during my first exercise... no idea how since I wasn't hitting that muscle. I guess traps can be anywhere. It's a trap! It hurts! I was gonna do a snatch/swing thing (maybe even a snatch, swing, bench press (one-arm), row (one-arm) thing) but I was hurting a bit much for these.

1. Body weight bench press test (175lb) -- success but not for reps. It's my max weight. Got 2 but perhaps with a tiny help from the spotter and could not get 3 at all.

2. Ran a mile ("warm up"... 9 mph)

3. Got on the incline bench with some DBs -- warm up set with 40's, then 4 or 5 sets with 50's losing reps every time...

Kind of free for all after that...

• Dips
• Some machine chest presses
• Some cable "punches"-- more chest than plyometric (jabbish)
  
• Core
  
  • weighted sit ups (45lb)
  • RT's (45lb)
  • side bends (45lb)
  • some weighted leg lifts (15lb)
    

Weigh in: 172.5 (egads... surprised)

Sunday -- figuring out this whole swimming thing

started to learn mechanics of butterfly stroke -- THE stroke I would want to use for exercise as it is more challenging, more intense and taxing, and without the all the head turning, much less issues with water in ears and nose. The "half butterfly" practice stroke is actually much harder for me b/c I'm such a spaz at the crawl/freestyle. Anyway... might have to bust this out at the Y one day I have a lane all to myself.

Friday -- at home quicky (wish I coulda worked out more -- in rush to get to expensive "break up" date... ugh)

12 pull ups ; 12 burpees ; 12 minutes -- 5 rounds completed

Actually was not trying to do this in 12 min -- started with the intention of going for 10 rounds (120/120) but didn't have the time b/c I am slow as molasses and struggle with the pull ups. By 5th round I was like 5, 3, 2, 2... GAY

Thursday: Strategic Rest

I actually was kind of chomping at the bit to work out but I want to start spreading my rest days out. Didn't do any intervals or sprinting this week (yet)... need to get in interval challenge plus a challenging core session or something. Maybe even do some more track sprints or some GPP'er.

Sweet workout for this weekend or to kick off next week

Check out this ass-kicker.

From Crossfit Virtuosity:

http://therewillbesweat.com/post/142505179/virtuosity-workout

Count reps on each round and add em all up for score. Rest 60 seconds between circuits.

• Kettlebell Swings (16kg) x 60 sec (can do with 35lb DB.. or heavier since that is light)
  
• DB Bench Press (50lb) x 60 sec
• Jumping Pullups x 60 sec
  
• Burpees x 60 sec
  

Repeat 3x.

Fatty, you got some 'splaining to do

There are (obvious) pros and cons to having a friend who is a chef... a con being that you can't stop in for a few drinks without tons of free great-tasting-but-terrible-for-you food being put in front of you, and of course you have to eat it otherwise that's rude (not to mention a waste). Ugh. And after a full healthy dinner of chicken and spinach -- actually after a full day of eating very, very healthy.

Digging myself in a hole and crawling out over and over again is no way to make progress. Training should not be about "working off" meals from the day before. I am fucking pissed.

Wednesday - some squarts/strength/BACK...

Warm up:

• 21 dive bomber push ups
• 21 medicine ball slams
• 15 neutral pull ups
• 40 jumping jacks
  

Squats: 4 x 3 x 225
(could have been a *bit* lower but not that bad)

Power Cleans: 11 x 1 x 135
(Could have cleaned bar higher and more neatly on some reps -- there were 2 or so that were too sloppy that I didn't count)

T-Bar Rows: pyramided up to a measly 115 (12x70, 10x90, 3x6x100, 4x115) -- something like that... don't remember exact

DB Shrugs: 15+ x 80; 12 x 90, 10 x 100, 10 x 100

Pair -- Repeat 4x:

• DB Swing: 10 x 55
• One-arm DB Row: 5/side x 55
  

Sloppy Core Session (would have stuck to more structured circuit but room was getting crowded):

• 5 hanging windshield wipers
• 20 decline sit ups (not steep)
• 10 laying hip swings
• 10 back extensions
• 10/side weighted side bends (40lb)
• 10/side low-high cable wood choppers (70lb)
• 20 decline sit ups
• 10/side low-high cable wood choppers (90lb)
• 10 back extensions
• 5 hanging windshield wipers
• 15 leg lifts

threw in a few midget sets throughout work out (a few towel pull ups, some forearm noise with the 20's, etc)...

Weigh in: 173.5

Tuesday: Old Fashioned Shoulder Day (weak on the weight -- ouch)

Started off with an attempt at benching 185... failed. Goal: work up to it and have that nailed by end of July (hit it up a few times a week if need be).

Warm up Circuit -- 3 rounds of:

• 7 pull ups (b/c thats really all I had :(|)
• 10 burpees
• 15 squat jumps
• 10 ball push ups

Shoulders, shoulders, shoulders (for most part)... not worth enumerating the workout -- hit a bunch of stuff. Got some decent sets and some decent circuits but was falling wayyy short on weight: Heaviest DBs I was using in my sets were 45; I tried to press 115 and couldn't (and could only push press it twice); and I could barely press 95 after that (PP'ed it for a few too).

Finished with a bunch of core exercise sets -- no circuit. But sets of 10-20 reps of V-ups, crunches (different side ones and stuff too), Chinnies, Knee Hugs, Ball-through-legs lifts/kicks, Leg lifts... repeated most of the exercises at least once.

Weigh in: 175.5

TOMORROW: Back and maybe a little bit of chest... will have to try bench again tomorrow or day after too. Maybe get some intervals in too. (and core of course -- core every day this week)

Thursday and Friday get some intervals and maybe a GPP workout in. Focus on BURNING for end of week. Can always tweaks tha guns or whatever on Saturday morning before la festival.

Monday: Back at it... squats n' guns

Warm up: Ran a mile.
(Didn't stretch well enough. Afterward my shins was splintin'... oh well, didn't get me until right after my intended distance. might be time for new running shoes tho too.)

Squats: 205 x 4 x 3
(Wanted to ease back in. Felt fine -- could have 5x5'd it. Shoulda probably. I am starting to get concerned about my form. I need to video myself or something.)

Super set-style sets (simple pairs? whatever on lingo) for bi's n' tri's and some presses since dipping and pressing down for tri's anyway...

Pair 1 -- 3x:

• Preacher curls: 75 x 10
• Behind the head DB tricep extensions: 30lb DBs x 10

Pair 2 -- 3x:

• Dips (13, 10, 8)
• DB press: 40 x 10, 45 x 10, 45 x 9

Bunch of other stuff less structured: cable press downs, DB curls, a few more barbell curls (short movement), some cable tricep-y pullout things, a few neutral pull ups, yada yada yada... should have done some forearm stuff and some hammer curls...

Core pair -- 3x:

• Weighted decline sit ups: 45 x 10
• Weighted Russian Twists: 45 x 10

Weigh in: 176.5

Saturday Morning Man Maker Quicky

Only bit of exercise whole weekend besides frolicking I guess...

Circuit:

• 5 Pull-ups
• 5 Man Makers (with 40 pounders)

Repeat 4x.

Quick core session:
Crunches, leg lifts, v-ups, chinnies, wheel rollouts...

Got the heart pumping and the sweat flowing a little... all I was looking for I guess.

Another summer weekend... 100% Fun, but 0% Fitness

Bad food and bad attitood

Thursday: Forced Rest

Not sure how strategic. Not enough sleep due to drama to wake up early, too much work to cut out for gym break and early evening plans in VA... could not happen. Damn.

Will have to get GOOD ones in Friday and once over the weekend.

2 rest days a week is great. But not more.

Why are my akbars not sore?

Cleans and upright rows have failed me! Akbars are NOT sore. I think it's the SDLHPs in heavy repetition that must be the culprit.

Try that crossfit AMRAP-20 5, 7, 10 joint again early next week (for serious improvement).

Wednesday 2: Evening Run

Walking home the weather was too nice and saw too many runners out and about. Since I felt kind of stretched out already from earlier workout, not having to stretch was added incentive once I got home to hit the Rock Creek trail for a hilly 2.5 or so.

Must. Get. Leaner. (Chafed my thigh raw -- skinny people don't get those kinds of friction injuries.)

Wednesday: QUICKIE -- 2 circuits + some hurt shoulders :(

Focused on back b/c I only had about 40 min total or less to work out (couldn't get out of the damn office).

Circuit 1 -- 3 rounds of:

• DB Snatch -- 60lb x 5/side
• (Barbell) Clean -- 105 x 10
• Barbell Row -- 105 x 10
  

(With cleans, did some power cleans from ground, some hanging cleans -- was kind of random... when going for more continuous did hanging)

Circuit 2 -- 3 rounds of:

• 5 Pull Ups
• 10 Upright Cable Rows (90lb)
• 10 Laying DB Lat Raises (40lb)
  

Finished with 2 quick sets of one-arm DB rows with that 40 pounder (7 reps) and 3 sets of shrugs with the 80's (12 reps).

Did not get any arm work in, enough pull ups, t-bar or reg cable rows or other cable exercises... not to mention arm stuff OR a core session. Damn, my plan was wayyyy too ambitious time-wise.

Weigh in: 172

Possible injury report: I didn't stretch/loosen/warm up quite enough and I tweaked my shoulders -- especially the left one -- on the snatches and/or cleans. Really felt it later in upright rows. Sucks. Hope it feels better before next lift.

I hope it doesn't interfere with work later this week. I need to squeeze in a hardcore arms session and shoulders too -- maybe same day... depends. Also core! Can def do core workout at home and maybe a arm jammy too...

Yam Power?

I gotta see a man about a yam.

Sweet 'tatoes too… like what I’m seein

http://homecooking.about.com/od/foodhealthinformation/a/swpotatohealth.htm

Yam Power: http://www.indianexpress.com/news/usains-secret-yam-power/349684/

Tuesday: The Interval Challenge

THE INTERVAL CHALLENGE (courtesy of Ross) -- 4 rounds for time of:

• 12 Burpees
• 24 Pushups
• 36 Bodyweight Squats
• 400m Run

Time: about 26:20.

Not very pleased with this... I was cranking the first few rounds (although all of my running was kind of slow and should have been faster) -- did first 3 rounds in about 17 min. and then the last round was the killer.

Had some gas in the tank after huffing and puffing it out and wish I could have done a core drill or something to finish but had to get back to the grind.

Weigh in: 174. (dammit! guess i did eat a lot today and yesterday tho)

Note on YMCA track: It is just under 100m so 5x around is approx 400m -- that's what I used for this workout.

RX for tomorrow: Back & Arms with some good strength/fat-burning lifts to start (Snatches and Cleans). Anticipate leg soreness so don't plan on squatting. If possible, get in T-bar rows, upright rows, lots of curls, lots of tricep goodness, chin-ups, shrugs, maybe some dizips and pull-ups... Ooooh, and go weighted if you can find a belt.)

Monday: Bear Hunt Successful

Warm up was light b/c I expected the first drill would get the blood pumping quick anyway... I jumped around a little, did some fast explosive neutral pull ups (10), some elbows to knees (5 quick) and then stretched it out quickly...

1. "DUMBBELL BEAR" COMPLEX:

Every minute on the minute for 20 minutes perform the following:

• 5 Deadlifts
• 5 Hang Cleans
• 5 Thrusters

I killed that bear with nothing more than a freshly powdered pimp hand and a mean look. But only did with 25 pounders. I think I am ready to try it as rxed next time with closer to 45% of body weight (35lb DBs, rounded down).

Last few rounds hurt a little, and miraculously enough -- since the cleans were so easy/light -- I can feel a soreness brewing in my Akbars (and it feels good), but I did every round in 22-24 seconds, leaving lots of recovery time between rounds.

2. Eased out of "Bear" drill with some squats just b/c I haven't been doing 'em enough and wanted to maintain muscle memory/see if I had 'em. Did a set at 135 and a set at 185 (5 ea)... didn't feel like I had it in me to rock out a 5x5er or anything close. Prob should have tested out 200+, but was just feeling it out.

3. Core Drill (plus push ups):

• Weighted Side Bends: 45lb x 10/side
• Seated Russian Twists: 45lb x 15
• Weighted Decline Sit-ups: 45lb x 15
• 10 Ball Push-ups

Complete 3 rounds.

Capped it off with 20 back extensions.

Weigh in: 173

Science: Continuous & Interval Training

http://www.brianmac.co.uk/conintrn.htm

Workout Menu for Week of 7/6-7/12 (maybe more like an 8-9 day menu if need recovery time for certain muschle groups)

"DUMBBELL BEAR" COMPLEX:

Every minute on the minute for 20 minutes perform the following:

• 5 Deadlifts
• 5 Hang Cleans
• 5 Thrusters

As rxed, the load should equal 45% of body weight (which would be 35lb or 40lb DBs for me depending where my weight is on a given day) but in order to complete, we will do it this week with 25lb DBs. Goal is to complete at rxed by the fall.

------------------------------------------------------------

THE INTERVAL CHALLENGE (courtesy of Ross):

• 12 Burpees
• 24 Pushups
• 36 Bodyweight Squats
• 400m Run

Complete 4x. Time it.

------------------------------------------------------------

MAYBE The "300" Workout:

• Pullups - 25 reps
• Deadlifts with 135 lbs - 50 reps
• Pushups - 50 reps
• 24-inch Box jumps - 50 reps
• Floor wipers - 50 reps
• Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
• Pullups - 25 reps

------------------------------------------------------------

A Bephf concoction:

Load up the bar with 95lb

• 20 pushups, holding bar
• 20 rows
• 20 cleans
• 20 presses
  

Complete 3x.

(Determination on whether I do this will be based on how the Akbars feel after the Bear.)
------------------------------------------------------------

MAYBE Strength Day:

This will depend on how bad the squats in the Interval Challenge wreck my legs, and also on whether I do that other routine with the 60 95lb cleans (ouch!)... but if it's in the cards:

• Explosive body weight warm up -- plyo push-ups, squat jumps, med ball slams
• Squat -- 200+ lb... 5x5
• Snatches
• Cleans (135lb)
  

------------------------------------------------------------

"Jumping Around" (courtesy of Bephf):

• 20 Double-Unders
• 10 Burpees
• 5 Box Jumps

Repeat 10x.

------------------------------------------------------------

Other stuff on the to-do list:

• Make sure shoulders get work. After one of the more comprehensive workouts that includes presses, finish with several sets of deltoid isolation exercises (front, middle, rear) OR just dedicate one lift day significantly to shoulders.
• Intense Core Training Drill AT LEAST 3x this week.
• Maybe some Tabata drills (heavy bag? Chinnies?)
  
• Good sets on guns -- bi's and tri's -- 2x this week. Use these exercises:
  
  • Dips
  • Dive bomber and hands-together push ups
  • Close-grip chin ups
  • Preacher curls
  • DB curls (regular, cross body, hammer)
  • Tricep push downs and cable pulls
  • Behind the head and pushing back DB tricep extensions
  
  

Thursday: More conditioning...

Pull up warm up -- 25 in as few sets as possible, and as fast as possible. (9, 5, 4, 4, 3, 2, 2, 1)

INVENTION: THE "BEANS MAKER 100"

Work the Man Maker muscle groups in isolation lifts (plus Deadlift) and then finish with MM's:

• Bench Press - 135lb x 20 (8, 6, 4, 2)
  
• Barbell Row - 135lb x 20 (5, 5, 5, 5)
  
• Deadlift - 135lb x 30 (10, 10, 10)
  
• Shoulder press (seated) - 40lb DBs x 30 (9, 8, 7, 3, 3)
  

Cap it off with Man Makers:

• 15 x 25lb DBs (5, 5, 5)
  
• 10 x 30lb (5, 5)
  
• 5 x 35lb (5)
  

TOTAL TIME: About 30 min.

Was nice to complete a workout at rxed for first time in a minute, even it was my own concoction...

Went from exercise to exercise quickly, took small breaks between each set. (As always, the fewer the sets, the fewer the breaks.) Form was not great on Rows and Deadlifts -- think I was rounding my back some on both and it def had my lower back sore going into presses.)

Weigh in: 175

Do the 300 workout in its entirety at one point soon... either Sunday or late next week (few days after DB Bear)

The floor wipers are the hardest thing rxed at 135lb, but can shrink that weight a little if need be. This is a nice 2-3pm workout b/c need some serious space.

The workout has a lotta hype and ain't *that* great, but I'm sure it's a burner on some stuff (pull ups especially... at the end).

a) Pullups - 25 reps
b) Deadlifts with 135 lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
g) Pullups - 25 reps

http://www.menshealth.com/celebrity-workouts/workouts/The_300_Workout.php

Wednesday: Conditioning

Warm up:
Stretched some, did a few pull ups... sweat started to come quick, then did some squats with the bar and with 135 just to loosen up.

1. Crossfit workout -- AMRAP in 20 minutes:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

Only 5 and change (5.5 basically) -- TERRIBLE. Was pouring sweat but I should have completed at LEAST 6.

2. Core Drill -- 3 rounds of:

• 20 weighted decline sit-ups (25lb plate)
• 10 russian twists (25lb)

Finished with 20 leg lifts on decline bench (only 20 because fire alarm went off and gym had to vacate for a few minutes... Had planned on doing some more lower ab stuff -- hanging leg lifts, maybe flags, maybe some knees-to-elbows...)

3. Snatch/Swing Combo to finish -- 3 rounds of:

• DB Snatches x 5/side (60lb DB)
• DB Swings x 10 (60lb)
  

Weigh in: 176

NOTES:
On that CF complex, I could have done better. The bitch was the SDLHP, and I THINK it was because I had to use the cage and couldn't go all the way to the floor. Going down -- and more importantly, coming up from -- lower would have given more upward momentum on pull and helped me keep my back from rounding (which I think it was a little). Had to use the damn cage b/c wasn't enough room elsewhere. Interesting complex -- always an extra clean before new rounds, wrists get a little worn from the thrusters... but I have a goal after this first attempt and it is EIGHT rounds completed in 20 min by October or so (would set goal earlier if I could do this more often without it stepping on other work).

Eased out of AMRAP circuit with some OHPs (also 95)... just a handful.

NEXT WEEK: Dumbbell Bear is on the loose.

For these few days... twisted the shit out of my ankle yesterday so taking it easy on running, jumping and squatting heavy. Of course, since squatting is the cornerstone of any nutritious breakfast, and I have not done it in too many days, it is still going to happen, but just staying away from weights over 200/205 or so and being careful to feel it out as I go.