Wednesday, Squat Day!

Wednesday of woe

Squats:

145/165/185 x 3


Then 12-9-6 deadlifts @ 120lb

and 36-27-18 walking lunges

Holy Buttcramp Batman....

5:03

I'm going to be over here hoping my hamstrings don't cramp up on me...

TP

Catching upp

Work has been an utter bear lately.  It's been taking up toooooo much time, but it's not much I can do about that.  The last couple of weeks have been off, but I managed to squeek in some wods this week:

Wed:

Squats: 170 x 5

Amazing how time under the bar will improve your attitude.

Saturday:

Deadlifts 185x7

EMOM for 10 min

3 deadlifts @ 135#
2 strict pullups
1 power clean at 95#

I made all the minutes...but wow..that was sucky...I'm sure the fact the garage was 10 degrees hotter by the time I left wasn't helping..

Sunday:

10x100m swim
1:00 rest between rounds

31:16 total, less 9 min of rest = 22:16, so about 2:13 for every 100...is that right?  Anyway, anyone who wants can check my math.

Oh, and the 3 lap is the suckiest...gotta finish, still got a lot to go....

TP

Swimming? Ha!

Accumulate 15 minutes on a lacrosse ball digging in knots

 Wod: 300 m underwater kettlebell transport. (35# kettle bell placed at bottom of pool can only be moved underwater while you are completely underwater as well.)

Did 320 meters so I'd end up at the same side of the pool.

 10:16...

 That was different.....not to mention the funny looks when the neighbor kids in the community pool were like "he's got a weight!"

 Skill: 25 Handstand rocks each side facing wall Didn't do these, the issue being the shoulder not 100% yet...

 Cash out: 30 Bulgarian Split Squats each leg

Saturday dead day!

  Buy in: 2x
 1:00 triangle pose
10 good mornings 25# plate to chest
1:00 pigeon pose
1:00 foam roll back
10 Bulgarian split squats each leg
1:00 happy baby
 1:00 birds of paradise

 Strength:
 Deadlift 195X5 Work sets 155, 175, 195

 Wod:
 30 Front squats 35# dumbbells 
200 m farmers walk
30 Hang power cleans 35# dumbbells
200 m farmers walk
30 deadlifts 35# dumbbells
  10:20
 Cash out: Ice and Heat hamstrings

Bad day in Shoulder Pressville...

Oh man…
Buy in:
1:00 hamstring flossing
1:00 pigeon pose
1:00 triangle pose
10 Bulgarian Split Squats
1:00 lacrosse ball in traps
1:00 lacrosse ball in lats

That went okay…
Strength:
Emom for 6 minutes Shoulder Press 2 reps @ 105#

DNF….

Got through 2 rounds and the shoulder/neck thing acted up again (aka hurt like shit) and the life went out of me for the 2nd rep of the 3rd minute…Which leads me to ....

Wod:
10-1
Handstand Rocks each arm
Man makers 35# dumbbells

DNS (Did not start..)  Yay.  Went upside down to test the shoulder and realized that, hey, the same pain, even worse when you hold it on one hand…and push press? hahahahaha

Should have cashed out with a row or something to avoid complete succumbation lack of characterville…...but by that time I was too invested in my self pity…

Bleh.

Wednesday Squat Day!! Woot!!!

Buy in:

3x
1:00 happy baby
10 goodmornings 25# plate to chest
100 m run
1:00 lacrosse ball in traps
1:00 triangle pose

plus a couple minutes in the bottom of the squat and 5 air squats a round

Strength:

Backsquat

3x150
3x165
3x180

Wod:

20 minutes
Max Front squats 75#
Each time you break you must complete 1 round of reverse Cindy in addition to the previous penalty.
(15 pullups, 10 push ups, 5 squats).
EX. third time you break you will complete 3 rounds of reverse Cindy.
Score is dependent on how many frontsquats are completed.

55 front squats and 13 pull ups and lots and lots of bar staring…

Oh my, that left a mark......but hey, 55 front squats and 58 pullups! 

Power Snatch and Double unders, not as fun as you might think...

Buy in:

3x
2:00 lacrosse ball in glutes

10 Bulgarian Split Squats

1:00 lacrosse ball in traps

1:00 pigeon pose

10 Bulgarian Split Squats

1:00 happy baby

Run 100 m

Wod:

3X

Amrap in 6 minutes

10 Power snatches 85#

30 Double unders

rest 2:00

4 rounds + 15 du

That. Was. Nasty.  I had Fran cough after..and if you can really do dus, not like my double single way, it would have sucked hind tit even worse..nowhere to hide…