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Old 10-20-2013, 08:08 PM   #1
Steve Wolfe
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Scuba Steve's workout log

44 years old
6' tall

Starting stats:

240lbs
45.75" waist (around navel)
46" chest (around nipples)
24" thigh
14.75" arm

*Estimating that my BF% is somewhere near 31-33%.
GOAL: sub 20% BF & sub 220lbs

October 8th:
3 RDS - 9/7/5
pull ups
power cleans
box jumps

October 16th: (8 days later because I walked like George Burns and needed a 3' high toilet) LOL

200m row
3 rds - 21/7/7
clean & jerk 95lbs
hop over bar burpees
100m run

October 19th - 29:19
Bulger - 10 rds (modded to 5rds)
200m row
7 rep CTB PU
7 rep 95# front squat
7 rep HSPU (modded to stinkbugs)
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Old 10-23-2013, 10:42 AM   #2
Steve Wolfe
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Re: Scuba Steve's workout log

October 23rd

Warmup: 5 Burpees, 10 pushups, 15 pullups, 20 air squats, 25 wall balls, 400 m run. 4-way stretch

Skill: SALLY (95lbs)

WOD: 7 min AMRAP
25 DU (3:1 singles)
15 KB swings (16lb)
Result: 3+2
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Old 10-26-2013, 07:51 AM   #3
Steve Wolfe
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Re: Scuba Steve's workout log

October 24th

Warmup: 5 Burpees, 10 pushups, 15 pullups, 20 air squats, 25 wall balls, 400 m run. 4-way stretch

Skill: 5 dot agility drill

WOD:
Cash In: 500m row
3 rounds
6 burpee pullups
5 Hang Cleans (115lbs)
4 Turkish getups (14kg)
Cash out: 500m row
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Old 10-29-2013, 06:26 PM   #4
Steve Wolfe
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Re: Scuba Steve's workout log

Duplicate post

Last edited by Steve Wolfe; 10-29-2013 at 06:30 PM.. Reason: Duplicate post
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Old 10-29-2013, 06:28 PM   #5
Steve Wolfe
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Re: Scuba Steve's workout log

October 29

Coaches are wanting us to find our 1 RM in the following exercises... Deadlift/Back Squat/Shoulder Press/Clean Press

Warmup: 25 squats, 20 pushups, 20 pistols, 15 pullups, 10 stinkbugs

Skill: 1RM
Deadlift 315lbs
Shoulder Press 135lbs

WOD: 10 min AMRAP
7 Power Cleans
7 Folding chairs
6 rounds + 5 @ 95lbs

Last edited by Steve Wolfe; 10-29-2013 at 06:30 PM..
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Old 11-02-2013, 08:04 AM   #6
Steve Wolfe
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Re: Scuba Steve's workout log

November 2

Finished 1RM with back squats & power cleans

Back squat 255lbs
Power cleans 175lbs
Deadlift 315lbs
Shoulder press 135lbs

WOD: Arnie

21 Turkish getups Right arm
50 KB swings
21 OH squats Left arm
50 KB swings
21 OH squats Right arm
50 KB swings
21 Turkish get ups Left arm

*Started with 1PD dropped to .5 PD on last 2 exercises
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Old 11-07-2013, 01:22 PM   #7
Steve Wolfe
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Re: Scuba Steve's workout log

November 6

Warm up: 500m row, 15 pullups, 10 pushups, 10 HSPU, 25 wall balls, 20 wall ball sit ups

Skill: 5x5 Power Cleans 60% of max

WOD: 15 minutes AMRAP

3- Deadlifts Each round progressing in weight of max (50%/60%/65%/70%)
25 KB swings
100' lunges w/ KB on L hand
15 Goblet squats
100' lunges w/ KB on R hand

Total: 3 rounds
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Old 11-08-2013, 06:39 AM   #8
Steve Wolfe
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Re: Scuba Steve's workout log

October 8th
240lbs
45.75" waist (around navel)
46" chest (around nipples)
24" thigh
14.75" arm

November 8th
236lbs
44.5 Waist
44.5 Chest
24.5 Thigh
14.5 Arm
17.12 Neck
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Old 11-09-2013, 07:43 PM   #9
Steve Wolfe
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Re: Scuba Steve's workout log

November 9

Warm up: 500m row, 15 pullups, 10 pushups, 10 HSPU, 25 wall balls, 20 wall ball sit ups

Skill: Work on weakest skill

WOD: 10 AMRAP

Death by burpees & bear crawl. 1 burpee, bear crawl 50'. 2 burpees, bear crawl 50'. 3 burpees, bear crawl 50'....and so on, and so on, and so on. Made it to 9 complete burpees.
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Old 11-11-2013, 08:04 PM   #10
Steve Wolfe
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Re: Scuba Steve's workout log

November 11

Warm up: Variation of stretches

WOD: 3 rounds for time

8 CTB pullups
2 Turkish get ups (32lbs)
8 box jumps (24")
2 deadlifts 285lbs
8 Shoulder press 85lbs
2 Overhead squats 85lbs
400m run

3 rounds 23:47
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