VolkeFit: Ocelot

I was chatting with Nolan before starting my workout.  He was casually throwing up snatches in groups of three.  I didn't calculate how much was on his bar, but I noted that it was far more than I've ever come close to snatching.

Nolan: "Well, I do weigh a lot more than you."
Me: "That's because you've got so many muscles and you're so big and swole.   We're barely the same species.  You're like... a Siberian Tiger and I'm a housecat."
Nolan: "You're not a housecat.   You're more like... an ocelot."

From Wikipedia:

"The ocelot (/ˈɒsəlɒt/; Leopardus pardalis), also known as the dwarf leopard..." 


DWARF LEOPARD.


A. 5 km ride

B1 10 Banded good mornings
B2 10 push-ups and 10 KB swings

C. 21-15-9 of:
-Deadlift 155 lb
-Overhead squat 95 lb
Do 50 double unders after each round

I whipped the hell out of the back of my fingers while skipping after the set of 15's.  

I can still feel the phantom pains.

Took me 13:53

VolkeFit: Ocelot

A. 5 km ride

B1 10 Banded good mornings
B2 10 push-ups and 10 KB swings

C. 21-15-9 of:
-Deadlift 155 lb
-Overhead squat 95 lb
Do 50 double unders after each round

I whipped the hell out of the back of my fingers qhile skipping after the set of 15's.  

I can still feel the phantom pains.

Took me 13:53

B-Squad: Squats and Sprints!

A. Back Squats: 5 sets of 5 x 215

B.Five rounds of one minute of work, four minutes of rest.
During that one minute:
-5 cal Assault Air Bike
-5 push press 115
-shuttle sprints for time remaining.

I managed to do 5 lengths of the floor for each one.

Regina Boxing Club: Puddle of Ugh

A. Teaming with a partner, there were 50 reps of various exercises.  One partner chips away at those if while the other runs two laps.

B. Bag work.  

C. Ab stuff in the ring.

For some reason, I was the only one who left a significant sweat puddle in as we were doing leg raises and planks and whatnot.   I'm apparently so gross that moisture can't stand to be inside me.

Garage with Nick: North of Dewdney

A. Thunderstruck warm-up

B. ABS!
Three rounds of:
-45 second plank
-10 knee raises

C.Double-team a strict "Nicole"
 20 minutes of:
-400m run
-max strict pull-ups

My pull-up totals were 5,6,7,6,5,5

VolkeFit: Saturday sexiness

A. 10 minutes to a heavy back squat triple

255 lbs


B. 17 min AMRAP

25 cal row
25 wall ball
25 shoulder to overhead 95 lb
25 box jumps 20"

2 rounds plus 25 cal row, plus 25 wall balls. 

B-Squad: B-Squatz!

A. Back squatt 5 sets of 5:

Ang warned me not to go too heavy.  I negotiated with her and we landed at 205.


B. 7 minute AMRAP

7 deadlifts 115 lb
7 bar over burpees

7 rounds plus 8


C. 7 minute AMRAP

14 shoulder to overhead
14 box jumps 24"

3 rounds plus 11

Basement: ABS!

5 rounds of:

30 Russian Twists (25 lb)
10 Burpees
15 weighted sit-ups (25 lb)

VolkeFit: You clean up real good

A. 8 minutes to a 1RM clean (squat clean, that is)

I did 205 lb

Rest 4 minutes

B. 10 minute AMRAP:
-30 DU
-15 K2E

Four rounds plus 30 DU and 4 K2E


Rest 4 minutes


C. 8 minutes to a 1 RM clean.

195.  

Regina Boxing Club: Smackdown

A. Hungry Hippo Crabwalk medicine ball races

Real hurty on the abs.  Team 1 (Taylor, Shannon and me) rulez!


B. Body Weight Circuit.

Three sets of a 2-minute circuit, with 30 seconds each of:
-sumo squats
-star jumps (these get old really quick)
-stance-switch squat jumpy things
-star push-ups


C. Bag work

Four sets of a 2-minute circuit, with 30 seconds each of:
-freestyle combinations
-"get on the cycle"  - not steroids.   Just running in place and hitting the bag at the same time.
-power shots - work out any issues you have buried deep within your psyche.
-"back on the cycle!"