VolkeFit: Franish Untimed

A) 21-15-9
Push press (125 lb)
Kipping pull-ups


B) 21-15-9
Thrusters
Ring Rows

Didn't time these.  It would have sucked if I had.  My left arm was pretty useless on the thrusters.

VolkeFit: Fa la la la la, go f--k yourself

A1. 3 sets of 5 leaning back pull-ups
A2. 3 sets of 10 banded push-ups

B. 3 sets of 10 suitcase (one-armed) deadlifts.
I used 45lbs


C. 25 goddamn minute AMRAP of:
20 calorie row
20 ball slams (30 lb)
20 burpees to plate (strict)

I did 5 rounds, plus 20 calories and 6 slams

Basement with Harlan: BurpSlam AMRAP Partner

For 12 minutes:

Partner A does 10 ball slams, and they only count if you catch the ball on the bounce.
Partner B does as many burpees as possible

Then switch

We did a total of 118 burpees.

I averaged 6 burpees per turn.

VolkeFit: I want to eat all the Greek fries

Driving to go workout and I pass by Grekos and now all I want to do is go there and eat all of their Greek fries. All of them.

— Tyler McMurchy (@TylerMcMurchy) December 15, 2015

But instead I kept driving to Steve's garage.


A) Single leg deadlifts 6x6 per leg

This was new.  I was better with one leg than the other.   I think I went up to 155lb.  My balance was messed up, so I did have to touch my other foot to the floor behind me when doing this.

B1) 3x 4@25lb

B2) Banded push-ups 3 x max effort, plus 5 more knee push-ups.
Fun!  I think I did 12 for the max efforts.


C1) DB flies - 5 sets of 7 @ 30lb
C2) Bent over DB row - 5 sets of 8 per arm @ 40

Gettin' swole, yo.


I pussed out on the AMRAP Steve had programmed after.  And I never did get any Greek fries.

VolkeFit: Two young lovers and their bearded friend

Wow, the headline for this blog post sounds like a euphemism for something.

It just refers to the fact that Hayley and Jarvis were working out in Steve's garage.



A. Squat clusters 1. 1. 1. x 3
255lbs.

Squat once, rack it, wait 10-15 seconds, squat again, rack it, wait 10-15 seconds, squat again.


B. Controlled descent back squats at 60% x 10

I used 155lb and did 10 unbroken, taking 2-3 seconds on the descent (I hope).


C. Rhiannon: 10 minutes of double unders

I did 442, a new PR.    I didn't max out on my first set.  I was trying to but failed around 35.  I still haven't broken 100 consecutive yet and want to one day.  But I decided that if I wanted to beat or even get close to my record, I had to break it up into reasonable sets.  I was aiming for 40 at a time, with the idea that I'd rest between, but average more than one set per minute. Sometimes I only did 30 or even less.  My technique got away from me at the end, as I was trying to bump up the numbers on my new PR.

VolkeFit: Manly, as kipping pull-ups go, anyway

A. 35 pull-ups for time (also record number of unbroken)

I did 28 unbroken. Finished in "a manly 1:13."


B. Every 4 minutes for 16 min, do: 

9 DB thrusters 2x35
9 box jumps
6
6
3
3

Done. 


C. Alternating deadbugs

2 sets of 40, rest as needed

In the first set, I did 30 and 10.

For the second, I did 40 straight.

Done. 

Basement: Harlan-less

Entrepreneurship took Harlan out of town today, so I decided to go it alone this morning.

3 rounds for time

25 cal row
25 Russian swings
25 cal AirDyne
25 sit-ups

I was briefly interrupted by my daughter howling from the family room that the volume wasn't loud enough on the TV.  I believe this was done in 17:00-ish.

VolkeFit: Awesomesauce to Spare

A) 4 pull-ups + 1 lean-away pull-up
Do five sets.

B) Seated DB shoulder press.
4 sets of 6.

I did with 2 x 45 lb


C)
12-24-36 calorie Assault Bike
36-24-12 ball slams (Steve's ball is 30 lb)

I completely forgot how long this took