Re: MK's progress tracker
 

Couple days ago did a 'normal' chest workout with Brad. Was able to bench 275# once, and two more with a tiny bit of help.

Today:

For time:
row 500 meters
115# push press, 21 reps
row 500 meters
115# push press, 18 reps
row 500 meters
115# push press, 15 reps
row 500 meters
115# push press, 12 reps

15:04

Had to go upstairs for the the row each time and back down for pp. Spent close to 2 minutes going back and forth!! All rowing times were about 1:55, and the pp sets were all unbroken. Felt good, especially after a day of ski patrolling.

Re: MK's progress tracker
 

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

13:04 Could have gone faster but had to keep working around other folks at the gym.

Re: MK's progress tracker
 

Push Jerk
1-1-1-1-1-1-1

155-165-175-185-205(pr)-215(pr)-225(PR)!!! :super:

This is a PR by 30 POUNDS!!!! I even felt I could have gone further, but didn't want to push my luck. (Did this workout directly after the one listed above.)

Re: MK's progress tracker
 

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:40

First time with this. Felt ok until I looked at some of the other times. Damn, people are fast. Didn't warm up... should have.

Goal... under 10 minutes.

Re: MK's progress tracker
 

"Barbara"

5 rounds for time, rest exactly 3 minutes between rounds.

20 pullups
30 pushups
40 situps
50 squats

1 - 3:14
2 - 3:56
3 - 4:42
4 - started but felt like throwing up and didn't finish the workout. Bummer.

Re: MK's progress tracker
 

Clean and Jerk
1-1-1-1-1-1-1
155-165-175-185-195-205(PR)-215(f) :super:

Dead Lift
1-1-1-1-1-1-1
225-245-275-315-335-355(f)

Did last two sets of 'Barbara' that I didn't do yesterday.
Rnd 4 - 2:46
Rnd 5 - 2:46
Both were my fastest sets yet, but I did crunches rather then abmat anchored situps... makes a big time difference.

Re: MK's progress tracker
 

"Jackie"

1000 meter row
45# thrusters, 50 reps
30 pullups

9:14

I would like to get around 8:30 next time.

Re: MK's progress tracker
 

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

10 rounds + hspu's + L pullups + 10 lunges.

5 lunges short of 11 rounds. Next time = 12 complete rounds.

My stomach is already sore from these L pullups!

Re: MK's progress tracker
 

AMRAP in 30 minutes:

5 pullups
5 ring dips
15 situps

29 rounds + pullups + ring dips

Did a variety of situps (leg raises, crunches, swiss ball stuff, hanging knee raises)

Stomach sore from all the L pullups the other day.

Re: MK's progress tracker
 

Bear" Workout (supposed to be a rest day)

5 sets of 7:

full squat clean, thruster, back squat to press- can't rest on ground or put bar down during set.

75-95-115-135-155(got to 5th rep and rested, then last 2)

I just looked at last time, pretty much the same, except last time I started at 95 and did 135 twice. Although, last time I couldn't finish the last set, this time I finished with about a 10 second rest.

Next time: 95-115-135-145-155 All complete sets.