B-Squad: Run, Thrust, Push, Lunge

A. Every 6 minutes for 30 minutes

• Run 400 m (five laps around what was the pool)
• 10 DB thrusters (I used a pair of 35lb)
• 15 push-ups
• 20 walking lunges with dumbbells.

My round times were:
3:24
3:27
3:32
3:39
4:03


B. Three rounds of:

• 10 supine ring rows
• 60 second rest
• 60 second plank in the push-up position
• 60 second rest

I didn't understand the sequence at the start (I thought we were supposed to do the two exercises separately) so I got more rest than 60 seconds a couple of times.

Basement: 50 ball slams

I wasn't doing this for time, just to blow off some steam.  It helped a little.  There is something cathartic about hurling a 20lb ball at the floor as hard as you can and making a "THUD" that can be heard throughout the house.

I did it largely uninterrupted.  If I had to guess, it took between two and three minutes.

VolkeFit: I know I can

Some stuff I've never done before:

A. Landmine Thrusters - 3 sets of 6-8, increasing in weight

I went up to 135lb.


B. Single Arm Kettlebell Rows.

Looking back now, I think I misunderstood what was on the chalkboard.  I believe only did 4 reps per arm, with four sets.   I might have been supposed to do 8.

I ended up with the 28kg KB.  


C. Three minutes of handstand holds

This was spread out over four handstands.


D. For time:
1km AirDyne
15 strict pull-ups
700m AD
10 Chest-to-Bar kipping pull-ups
500m AD
5 burpee CTB pull-ups

7:19.

Park - Running like a large, angry German is chasing you

Another Saturday morning with Harlan.

Warm-up: Play catch with the slam ball.  I took one in the throat, so that sucked.  It was my fault, though.

A. 10 rounds, resting between:

5 push-ups
40 yard sprint

I started out at 11.45 seconds.  I think my highest was 12.06, but I managed to get in the 10.4 range for the last few.  My best was 10.22.


B. One set of max unbroken sit-ups (feet anchored by Harlan)

I did 83.  Should have brought the Vaseline.

B-Squad: Strict Press and Push Press/Burpees over Bar

The Boy and I hit B-Squad.

A. Strict Press (aka Shoulder Press)

AngDesj told him this is how champions rest between sets.

Five sets of 4-6 reps.

95x6
105x6
115x6
125x5
135x3


B. Every 90 seconds for 15 minutes, do:
5 push press (95lbs)
10 burpees over bar

The work took me just over a minute most of the time.  At the start, I thought this was going to be easy, but it got quite greasy by the end.  Good workout.

The Boy did a version of this with just 10 lbs of push-press, but he did it for 10 minutes with no rest.  It was tough on him, but he didn't give up.  Very proud of that kid.

Basement: EMOM Push-ups, Sit-ups and Squats

Before going to bed last night, I ate a huge wedge of DQ ice cream cake because that's something I would do.  When I woke up this morning, I hauled my gluttonous ass down to the basement.

Every minute on the minute for 10 minutes:

5 push-ups
10 sit-ups
15 squats.


Done.  I would finish the work in about 40 seconds, which gave me some rest.

Basement - AMRAP Burpees, Sit-ups, Ball Slams

AMRAP 10 minutes

• 10 burpees
• 10 sit-ups
• 10 ball slams

7 rounds, plus 10 burpees and 8 sit-ups

VolkeFit - Walk like an Egyptian if that Egyptian was a farmer

A. Back squats 3 x 5

I was told to moderate my pace and concentrate on keeping my core engaged throughout.  I don't have great body awareness, so when I thought I was doing it well, I wasn't and vice versa.

I used 185.


B. Hang Power Snatch 4 x 5

Start at 95 and increase

I did, but could only get 3 x 125.


C. Not for time, three rounds of:

5 good mornings with the bar
30m farmer's walk carrying two 55lb kettlebells


D. 8 minute AMRAP

Box step-ups, carrying two 30lb dumbells.

I stopped every 10 reps to preserve my grip.  Plus, it got hard.

I did 93.

Garage: Harlan and I tag-team "Helen"

Warm-up: 

Slamball catch.  We threw it back and forth.  Next time, we'll do it over the pull-up bar, wallball-style.


WOD:

"Tag-Teaming Helen"

We alternate rounds of "Helen" until each of us has completed three.   One partner rests while the other is working

400m run (around my block)
21 bell swings - 55lb (Harlan subbed push-ups so as not to re-fuck up his back)
12 pull-ups

This worked out better for me, as I got to rest longer, so my rounds were pretty consistent.

3:14
3:15
3:16


Dessert: 

180 double unders, in sets of 30, resting as needed.


Second dessert

After Harlan left, I hopped on my rarely-used bike and rode around the city for a little over an hour.   I rode down to the University and back.   My ass was kind of hurty after.

VolkeFit: Lunatic Fringe

Three rounds of:

45 seconds of AirDyne, keeping pedal RPMs at 80+
15 bell swings (70lb, overhead)
25 burpees
15 bell swings (70lb, overhead
45 sedonds of AirDyne, keeping pedal RPMs at 70+

Rest 12 minutes between rounds.

Times were 4:45, 4:51, and 4:56