Garage: Squeeze in a quick one

I had a brief window to get in a workout.

Four rounds:
5 pull-ups
10 T-BAG squats (approx 80lb)
50 double unders

9:02


Later in the day, I went and moved a bunch of lumber for my father-in-law's new fence.  I didn't time it or weigh it, but it was at least an hour's worth of work.

VolkeFit: Squeeze that ass!

17 minute AMRAP
50 calorie row
50 wallballs
50 kettlebell swings (overhead) 45lb
50 box jumps

It was a hot day and I am an old man.

One full round, plus 50 cal row.  

Garage: Skipping sprints

The Boy and I took turns skipping.

He would do 50 single skips, then I would do 50 double unders.

We did four rounds each, then my daughter and her friends tried to get in on the action, so it kind of dissolved.

I did a few more big sets of DUs,   I tried to break 100 consecutively, but only got up to 60-something or 80-something.

VolkeFit: Squat your clean, Jerk! *Burp*

10 squat clean and jerks 95lb

15 burpees 

8 squat clean and jerks 115lb

15 burpees

6 squat clean and jerks 125lb

15 burpees

4 squat clean and jerks 135lb

15 burpees

2 squat clean and jerks 145lb

15 burpees

15:44

Basement: Nyet, Comrade

15-minute EMOM

6 Russian Twists (12 kg)
10 Russian KB Swings (24 kg)

Basement VolkeFit WOD

Steve prescribed this WOD back on his off-day June 3, but I did something else.   I wanted to do it at some point.

A. Row 1km, then do 50 push-ups

Took me 6:53


B. Ride the AirDyne at 95% for 24 seconds x 5 - rest as needed between.

HOLY SHIT THIS SUCKED BALLS.

Actual text exchange with Steve:

T: "It will take me a while to forgive you.  Those fucking AD sprints."

S: "I'm doing this for you because I care.  Was it that bad?"

T: "The only problem is the stairs in my house."

S: "Have the kids bring you food and water and stay downstairs."


Yeah, right.  If I let them see me in that condition, it would have meant years of therapy.

Garage: EMOM with Dad!

Family workout time!  Time to earn those Slurpees and fight back against my chubby genetics, kids!

12 minute EMOM:
1.Burpees (Dad does 12, Son 10, Daughter 5)
2.Squats (Dad 10 w/80lb sandbag, Son 10 w/ 10 lg sandbladder, Daughter 10)

VolkeFit: Back at it

A. From rack: 1 press + 3 push press with a five-second pause overhead

 130 lb



B. Dumbell snatch
12/arm x 3, build as you go.

ended with 40 lb


C. 2 x 10 minute AMRAPs:

AirBike 15 cal
5 push-ups
10 mountain climbers
30 sec heavy farmer hold (2x 35 lb)

rest 3 minutes

Row 250m
30 sec. handstand hold
10 step-ups
10 Russian twists (25 lb)

(I could be wrong on the weights used in both of these... if so, I'm low by 5-10lbs)

First: 5 rounds + 11 cal
Second: 5 rounds + 3 seconds

Garage:

I tried skipping on my new mat, but it puffed up and fucked up my rhythm.

Four rounds:
10 T-BAG squats
10 knee raises

5:23

Cooled off with a light jog through the park.

Garage: THE T-BAG!

Wife got me a sandbag for Christmas.  It's looks like a duffel bag, but it's got bags inside that you fill with sand, making it adjustable in weight.  When it's completely full, it's awkward/heavy as fuck. I love it.

For the purposes of this blog, I'm calling it the T-BAG.  All caps only.  If you try spelling it without the all caps, you are dead to me.  DEAD.

10 minute EMOM

3 T-BAG clean and jerks
5 knee raises  (bring those knees to your chest, if you're not gonna go to your elbows)

This was actually hard.  I almost didn't finish by the last two minutes.  And I didn't have T-BAG completely full, as I had to take out two of the bladders.  I'm gonna guess it was under 100lbs.