VolkeFit: I like big squats and I cannot lie

A Back Squats

Build to a heavy triple

275.  I'll take it.


B1. DB bench press  6-8  x 4, rest 1 minute
B2. Push-ups  12-15 x 4, rest 1 minute


This was hard.  I used 45lb, started out doing 8 presses and 15 push-ups, but finished at 6 and 12, with breaks on the push-ups.  Pretty sad.


C. 50 calories AirDyne, 30 alternating DB power snatches, 50 calories AD.

Done.

VolkeFit: You know squat

A) 5,4,3 x 2

Ended at 235


B) Single Arm Dumbbell Powell Raise
8 per arm, rest 1 minute between arms.

Surprisingly tough.  I used 15 lb.


C) Alternating deadbugs

40 x 4; rest 1 minute.


D) For Time:
10 dumbbell Turkish get-ups @ 30lb (5 per arm)
1 minute max army crawlers
5 wall walks
1 minute of max push-ups
1 minute of max AirDyne calories.

Ugh.

VolkeFit: 60-second spurts of inadequacy

1 minute max push press at 95lb
Rest 1 min
1 minute max burpees
Res 1 min
1 minute max AD (cal)
Rest 6 minutes
x3


Push Press: 39, 37, 20
Burpees:  18, 14, 13
AirDyne:39, 31, 26

Boxing - Parents' night

The Boy is taking a boxing class, and they offered parents the chance to come and learn about what what they are teaching the kids.  Me and about a half-dozen other parents took advantage of it.

Here's what we did:

Light jog, high knees, butt kickers

Sit-ups and two punches (holding little dumbbells) for 60 seconds (two of them)

Push-up plankhold, then push-ups.

Then it was a bunch of work on jabbing and right cross.  My footwork sucks.

Living room: Monday Night Squat

Was gonna do push-ups, but my arm hurt for some reason.

Did 15 squats per minute for 20 minutes, instead.   300 squats.

B-Squad: Keep on keepin' on

2 rounds:

• 5 minute row
• 2:30 walk
• 5 minute ride
• 2:30 walk
• 5 minute box step-ups (20")
• 2:30 walk

Nice little 45:00 of continuous work.   I could adapt this for my basement or garage. 

Done.

I didn't really track my results.  On the row, I wanted to make sure I got 1,250m each times.

VolkeFit: Hey

A. Metcon 
4 sets:
10 DB Power snatches/arm (40lb)
10 box jumps (20")
Ride 250m
(It says rest 2 minutes between, but I missed that)

Done.


B. Lift
Clean (Squat Clean)
1 rep of 155every 75s

Lovely.

I seriously need to get my garage insulated so I can get a barbell and some bumper plates.


C. Metcon
3 sets for time:
15 Russian swings
8 Push-up-less burpees
15 calories AirDyne

4:55

Basement: Monday Night Row

I rarely take advantage of the fact that I have a TV in my fitness room.

Honestly, there aren't many exercises I can do that allow for watching TV anyway.  But my rower is facing the TV.

WWE Monday Night RAW was on, and it gave me an idea

My initial plan was to watch wrestling and do a nice leisurely 30 minute row.

Yeah, I basically decided to do that because I wanted to use the title "Monday Night Row."   I am precisely that much of a geek.  

By the way, 30 minutes of rowing is longer than I've ever rowed consecutively.  There's a reason for that.  I kind of fucking hate rowing. 

Before I started, I negotiated with myself down to a single 20 minute row.

As I was doing it, I was getting tired and my arms were hurting.  So I called an audible and decided to do a 10 minute row, and two 5min afterward.

In 10 minutes, I was JUST short of 2,500m. 

5 minute row #1: 1,266m 

5 minute row #2: 1,308m

Since I hate rowing and like wrestling, I may do rowing WODs regularly on Mondays.  

Of course, now that I've put it in writing, I'll probably never use my rower again.

Basement Gone Bad with Harlan

Like a Fight Gone Bad but with longer breaks because we took turns.  Logistics, don'tcha know?

Alternating 5 minute rounds (Three each)

1. Row for calories
2. Russian KB swings (I used the 53lb)
3. Burpees
4.Soulkilling Weighted squats (2x35)
5.Ball slams

My results for each of the three rounds:

1. 22, 19, 18
2. 36, 34, 27
3. 13, 8, 10
4. 18, 15, 16
5. 29, 30, 22

Basement: EMOMs

Warm-up: "Thunderstruck"


A. 10 min EMOM:
10 DB Thrusters (2 x 25lb)


B. 10 min EMOM:
12 slams