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Good Work Gents- Took a couple of days of and did a bunch of weed whacking around the house.... Good OL' functional fitness

4.22.2019 MONDAY
WU: RUN 1 LAP

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
120lb

On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day
65-80lb

WOD:1
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

WOD:2
Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
Scaled 'em both.....

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Patrick, I've got to start work on own jungle as well! :) Nice work on those WODs!

[B]At Base Globo:
WU:[/B]
.1111111 mi walk
1 mi run
1 min on JacobsLadder, 116 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls


[B]WOD:[/B]

10:00 AMRAP:
5 Strict L Pull-ups
10 Dips
15 Trx Single Leg Squats

4 rounds + 5 Strict L Pull-ups, 125 reps

[I]This one was tough. [/I]

[B]Evening:[/B]
1.14 mi dog walk

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Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
20 Flexbar Wrist Extensions
Banded Hip Stretch
Deep Squat Hold
5 rounds

VooDoo Flossing on elbows and arms
Rice Bucket Routine

About 10 cartwheels in the yard
A little slacklining

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Trap-bar split-stance Romanian deadlift 125, 145, 165#
One-armed KB Floor Press 53, 62, 62#
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

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Tim, great job on the Ladder and the Bike!

1.14 mi Dog Walk
34 Burpees (Yay! Burpees!!)
10 Push Ups
10 1.5 Pood KBS

Clean & Jerk : 1-1-1-1-1 :
45 lbs, 95 lbs, 115 lbs, 135 lbs, 140 lbs, 145(f) and 135 lbs

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Thanks Bill! Keep putting in the work!

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Goblet Squats x 6 reps 72.5#
60 seconds rest
Kettlebell Swings x 25 reps 53#
60 seconds rest
Strict Ring Muscle Ups x 2
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

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Catching up.....
04/26/2019 Friday

5 x 3 Sumo Deadlift
5 heavy sets of 3

135-215lb

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
11:45 Did Ring-Rows instead of PU due to my elbow

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Reverse Lunges x 16 reps Alternating Legs (8 each) 2 25# DBs
Rest 30 seconds
Kettlebell Swings x 10 reps 53, 62, 70#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 10 minutes of:
10 Sandbag Thrusters 50#
10 calories on Echo Bike
4 rounds + 8 reps

20 Flexbar Wrist Extensions
Deep Squat Hold
2 rounds

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Awesome stuff Guys!!!

[B]28 Apr:[/B]
1.14 mi Dog walk
1.19 mi Dog walk
34 Burpees (Yay! Burpees!!)
Back Squat : 1-1-1-1-1 :
45 lbs, 135 lbs, 185 lbs, 205 lbs, 225 lbs, and 245 lbs

[I]Didn't go heavy because I wanted to focus on form. Kind of wished I had gone heavier though.[/I]

[B]29 Apr:
WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 Scap Pulls
10 18" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls

[B]WOD:[/B]
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

AMReps in 12 mins:
Strict Pull-up, 46 reps
Push-up, 90 reps
Air Squat, 135 reps

271 reps

[I]I last tried this on new years day. Then I only made it to the fifth round. This time, I got to the ninth round!! :kicking0:[/I]

[B]Evening:[/B]
1.3 mi dog walk

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4.29.2019
WU- Run 1 LAP
10 PVC PASS THRUS
15 PUSH-UPS
10 AIR SQUATS
15 Sit-Ups

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
95-4 up to 155lb @ 2

Barbell Reverse Lunges
2 Sets of 14
45lb Bar

WOD:
Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.
Not Scored

1 Set of Max Ring Dips
list all 4 sets, post best set as your score
4 sets of 4 on one set of 5