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Old 05-30-2010, 07:59 AM   #21
Allan Jackman
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Location: Fayetteville  NC
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Saturday 100529 "Arnie"

Saturday 100529

"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

WU: Static stretches
WOD: Arnie with 1 pood (35lb) DB 40:12.9.
CD: 1 mile on elliptical

Burpee challenge day 4.

The Turkish get-ups got easier as my muscles learned how to perform the movement. Very important to have an active shoulder with the weight directly in line with the body mass.
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Old 05-31-2010, 12:10 AM   #22
Allan Jackman
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20100530 Run 5k

This is my morning workout.

WU: CFWU 3x10
WOD: 4.34 mile run, average 9:33/mile pace due to running back to encourage the Soldiers to run faster.

Will do "The Seven" tonight.

Oh yeah, weighed in at 174.6lbs this morning! That's about 18lbs lost in 2 months.
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Old 05-31-2010, 09:12 AM   #23
Allan Jackman
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Sunday 100530 "The Seven"

Sunday 100530

WU: Dry run
WOD: "The Seven"
Seven rounds for time of:
7 Handstand push-ups (against the wall)
135 pound Thruster, 7 reps (95lb)
7 Knees to elbows
245 pound Deadlift, 7 reps (185lb)
7 Burpees
7 Kettlebell swings, 2 pood (with my new 1.5 pood KBs!!!!)
7 Pull-ups

1:04:29.2, this workout was a beast.
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Old 06-02-2010, 11:22 AM   #24
Allan Jackman
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Tuesday 100601 Shoulder Press

Tuesday 100601

WU: CFWU 3x10
WOD: Shoulder Press 5-5-5-5-5 reps
75-95-115-120-125

Burpee Challenge 6 & 7
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Old 06-02-2010, 11:15 PM   #25
Allan Jackman
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Wednesday 100602 Run

Wednesday 100602

WOD: I ran about 3.6 miles, not timed. Run was to measure the distance for the upcoming APFT. It was nice to run again.
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Old 06-03-2010, 09:28 PM   #26
Allan Jackman
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Thumbs up Thursday 100603 "Randy"

Thursday 100603

WU: 2000m row 8:38, CFWU 3x10
WOD: "Randy"
75 pound (subbed 55lb) Power snatch, 75 reps for time.
9:58.3
CD: 2000m row 8:52
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Old 06-03-2010, 10:50 PM   #27
Allan Jackman
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Thursday 100603 "Randy"

Correction, completed this with 65lbs.

Addtionally, Burpess Challenge day 8.

Quote:
Originally Posted by Allan Jackman View Post
Thursday 100603

WU: 2000m row 8:38, CFWU 3x10
WOD: "Randy"
75 pound (subbed 55lb) Power snatch, 75 reps for time.
9:58.3
CD: 2000m row 8:52
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Old 06-06-2010, 10:25 AM   #28
Allan Jackman
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Saturday 100605 OHS & PUs

Saturday 100605

Northeast Regional Event 1

WU: 3x10 - OHS, SU, back ext & ring dips
WOD: Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat (subbed 95lb)
Chest to bar pull-ups
8:31.2
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Old 06-07-2010, 10:19 AM   #29
Allan Jackman
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Sunday 100606 MUs, HSPU, Squat clean & run

Sunday 100606

AM

WU: OHS, GHD SU, back ext
WOD: South Central Regional Event 4
For time:
10 Muscle-ups (subbed 30 PUs & 30 ring dips)
15 Handstand push-ups
155 pound Squat clean, 20 reps (subbed 135lb)
Run 550 meters
27:45.8. Squat cleans took quite some time, everything else was quick.

PM
WU: 2x25 - squat, box jump & GHD SU
WOD: 2min/1min for 6 rounds at 9.2mph (6.3min/mi)
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Old 06-07-2010, 11:05 PM   #30
Allan Jackman
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Monday 100607 Northwest Regional Event 4

Monday 100607

WU: Static stretches
WOD: Northwest Regional Event 4
For time:
Row 30 calories (30 burpees)
95 pound Thruster, 30 reps (65lbs)
20 foot Rope climb, 3 ascents (30 PUs)
30 Kettlebell swings, 1.5 pood
Row 20 calories (20 burpees)
115 pound Thruster, 20 reps (80lbs)
20 foot Rope climb, 2 ascents (20 PUs)
20 Kettlebell swings, 1.5 pood
Row 10 calories (10 burpees)
135 pound Thruster, 10 reps (95lbs)
20 foot Rope climb, 1 ascent (10 PUs)
10 Kettlebell swings, 1.5 pood
32:29.6

I think I'm improving my ability to keep working with the high heart rate... isn't that the METCON part?
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