130729 SL5X5: W11D1

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 255 (5-4-3-3-2)
Shoulder Press: 145
Deadlift 1 x 5: 325 (4)

Currently using 4:30 rests. 3:00 rest for shoulder press.

Ground to a halt today and to top it off I tweaked my back a bit on the DLs. I'll see how it goes but I may have to scale everything back this week. I haven't had a break in a long time and the mental fatigue is starting to get to me.

130727 WallBall, Push ups and Toes-to-bar

Warm up:
1.5 mi run
5 min DROMs
Burgener warm-up

Strength:
Overhead Squat 5 x 5
115#
Glute Ham Raises
5-10-15

Metcon:
10 min AMRAP of:
15 wall ball (20#)
10 HR push-ups
5 T2B
Score: 4 rounds + 15wb + 4 push ups

130726 Bike Ride

Took the day off and the kids were at camp so Karen and I got out for a ride. First time in I don't even know how long.

21.7mi.

130724 SL5X5: W10D2

Warm up:
3 min Jump rope
5 min DROMs

Workout A 5x5:
HBBS: 250
Bench Press: 185
Barbell Row: 145

Squat rests 4:30; Bench rest 3:00; Row rest 1:00;

Midline:
Ab rollouts: 4 x 4

130723 Outlaw

Warm up:

5 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

130722 SL5X5: W10D1

Warm up:
5 min DROMs
45# x 10 OHS
45# x 10 Good Mornings

Workout B 5 x 5:
HBBS: 245
Shoulder Press: 140
Deadlift 1 x 5: 315

Currently using 4:20 rests. 3:00 rest for shoulder press. Shocked that the squat is still progressing.

130719 SL5X5: W9D3

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 240
Bench Press: 180
Barbell Row: 140

Squat rests 4:15; Bench rest 3:15; Row rest 1:30;

130717 SL5X5: W9D2

Warm up:
5 min DROMs
45# barbell complex

Workout B 5 x 5:
HBBS: 240 (5-5-5-4-5)
Shoulder Press: 135
Deadlift 1 x 5: 305

Currently using 4:15 rests. 3:00 rest for shoulder press

Lost a bit of concentration on the 4th set of squats and lost the last rep. Recovered on the 5th set.

130716 Outlaw Work

Warm up:
5 min DROMs
Burgener warm-up

BB Gymnastics
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00
2 minute AMRAP of:
Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

115# 
AMRAP = 9 reps

Metcon:
Run 1 Mile for time.

Time: 7:21

130715 SL5X5: W9D1

Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 235
Bench Press: 175
Barbell Row: 135

Midline:
Ab rollouts 5 x 3

Squat rests 4:15; Bench rest 3:15; Row rest 1:30; Ab rollouts 1:30.

130712 SL5X5: W8D3

Warm up:
5 min Airdyne
5 min DROMs

Workout B 5 x 5:
HBBS: 230
Shoulder Press: 135 (5-5-5-5-4)
Deadlift 1 x 5: 295

Currently using 4:00 rests. 3:00 rest for shoulder press

Surprised at the shoulder press stall but I was completely spent from the squats.

130710 SL5X5: W8D2

Warm up:
5 min DROMs
10 Burpees

Workout A 5x5:
HBBS: 225
Bench Press: 170
Barbell Row: 130

Midline:
Ab rollouts 5 x 3

Squat rests 3:30; Bench rest 2:30; Row rest 1:30; Ab rollouts 1:30.

Squats were brutally tough today. Part of it may have been the 7hrs of sleep last night, but I think I'm approaching the plateau.

130709 Helen

Warm up:

5 min DROMs

10 air squats

Metcon:

"Helen"

3 rounds for time of:

400m run

21 24#KG KBS (50#DB)

12 Pull ups

Time: 12:54 (work gym +:30 run transitions)

Compared to 130409
Time: 13:57  (work gym +:30 run transitions)
Compared to 120610
12:44

Cool down:

5 min stationary bike

hip mob

130708 SL5X5: W8D1

Warm up:
5 min stationary bike
5 min DROMs

Workout B 5 x 5:
HBBS: 220
Shoulder Press: 130
Deadlift 1 x 5: 285

Currently using 3:00 rests. 2:00 rest for shoulder press

130705 SL5X5: W7D3

Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 215
Bench Press: 165
Barbell Row: 125

Midline:
EMOM for 10 min:
7 GHD Situps

EMOM for 5 min
5 pull ups

Squat rests 2:30; Others 1:30

130703 SL5X5: W7D2

Warm up:
3 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 210
Shoulder Press: 125
Deadlift 1 x 5: 275

BB Gymnastics:
EMOM for 5
165# Power Clean x 3

Currently using 2:30 rests. 2:00 rest for shoulder press

130702 Outlaw Metcon

Warm up:
5 min DROMs

Metcon:
5 rounds of
:30 Airdyne all out effort
:30 rest
:30 ME #35 KB swings
:30 rest
:30 ME HR pushups
:30 rest
Score:

130701 SL5X5: W7D1

Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 205
Bench Press: 160
Barbell Row: 120

Midline:
Ab rollouts: 4 x 3

Squat rests 2:30; Others 1:30

130628 SL5X5: W6D3

Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 200
Shoulder Press: 120
Deadlift 1 x 5: 265

Midline:
K2E 4 x 10

Currently using 2:15 rests. 1:30 rest for shoulder press