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Some recent workouts and in no particular order….

~~~~~

Complete the following 6 activities every 10 seconds, increasing weight by 10 or 5# each round:
Sumo deadlift
Power clean
Sumo deadlift high pull
Power clean & jerk
Clean
Power snatch

Thus, for first round complete SDL @ 0:00, PC @ 0:10, SDHP @ 0:20, etc. I completed rounds @ 65, 75, 85, 95, 100, 105 110, 115, 120, & 125#. Even the PS @ 125 felt solid.

This was truly a test of patience and fortitude, as I knew each round ended with the most difficult of lifts, the clean and then the power snatch. Quite the challenging workout. My programmer is a fucking genius.

~ Then ~

21 RNDS
Complete the following activities every 11 seconds:
Burpee + strict pull-up 
Burpee + C2B pull-up
Burpee + strict T2B
Burpee + strict K2E

That’s 84 burpees. Just 84.

~~~~~

AFAP
5 RNDS
– 5 unbroken WBS, 20# & 10′
– 25 unbroken double unders
4 RNDS
– 10 unbroken WBS
– 25 unbroken dus
3 RNDS
– 15 unbroken WBS
– 25 unbroken dus

Time = 15:50

That’s 110 WBS and 300 double unders. Yup, all unbroken and I didn’t have to restart any round.

~~~~~

1-2-3…13-14-15 tricep burpee to KB at start of round + Russian KBS, 53#

Thus, 1 burpee + 1 KBS, 1 burpee + 2 KBS, 1 burpee + 3 KBS, etc.

That was tough. Time = 5:45

~ Then ~

1-2-3…13-14-15 burpee with hands on DBs + DB suitcase DL, 35# DBs

Time = 5:32

~ Then ~

2-4-6…26-28-30 burpee + LBH 

Time = 5:11

That’s only 45 burpees. Ha!

~~~~~

For time
As many rounds as it takes to complete 100 strict T2B
Sprint row 100m in no more than 20 seconds 
Then immediately complete as many strict T2B as possible with no rest between reps, i.e., no hanging from bar for more than a second
Rest 1 minute between rounds

I completed a total of 18 rounds with 3 rounds of 7 reps, 3 rounds of 6 reps, 8 rounds of 5 reps, 6 reps, 5 reps, and 4 reps. Yup, I got in a round of 6 reps both the 15th and 17th rounds, as I wanted to ensure that I didn’t have to complete a few rounds as possible.

I completed all rounds of rowing in 20 seconds, often averaging 40 or more strokes/min at 1:35

Time = 13:55 work time.

Try it. It was tough.

~~~~~

10 rounds NFT (because I forgot to start the clock)
Row 100m
5 pull-ups
Row 100m
10 pushups
Row 100m
15 air squats

Yup, Cindyish. As my sister Cindy and my mother were visiting, I thought it only appropriate.

That’s 3K of rowing, folks, as well as 50 pull-ups, 100 pushups, and 150 air squats. ‘Twas satisfyingly exhausting.

~~~~~

EMOM 30
1 strict pull-up
2 strict K2E
3 sandbag air squats, 45
4 (2/leg) sandbag step-ups, 20″

Each round took an average of 30 seconds. The step-ups got exhausting.

~ Then ~

5-min AMRAP
– 5/leg grasshoppers
– 5 Russian KBS, 53#

Score = 12 rounds + 5 reps

My core was on fire. On fire!

Sunday, October 21 (Today)

‘Twas a chilly 40 degrees when I worked out.

As many rounds as it takes to complete 100 strict ring dips
Row as many calories as possible in 10 strokes
Then immediately complete 5 deadlifts (185 for 5 rounds, 205 for remaining rounds)

Then immediately complete as many strict ring as possible with no rest between reps
Rest 1 minute between rounds

I completed 10 total rounds, rowing 11 calories the first 3 rounds and 12 calories the remaining rounds for a total of 117 calories and I rowed 12 strokes/min the first 8 rounds and then 11 & 10 strokes/min the last 2 rounds. I rowed between 189m (the 1st round) and and 202m (2 rounds) for a total of 1,972m. I competed 3 rounds of 11, 5 rounds of 10, and then 9 & 8 strict ring dips for a total (obviously) or 100 reps.

Deadlifts felt heavy. Good…

~ Then ~

Deadlift
5X3 working up to 95% of 3RM

I completed sets 245, 275, 295, 320, & 340#. All sets felt great, but I stuck to programming and didn’t attempt new 3RM. Because that’d be stupid. Stu. Pid.

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