Bench

With Ronnie in the basement.

Bench press: 8 at 140, 5 at 140, 4 at 140

8 at 130, 4 at 130lb

Marine abs

Plyos

3 rounds (no rest) of:

(20 wall taps

10 squat jumps

20 split jumps

10 box jumps

10 depth jumps

10 ricochet jumps

20 step-up jumps)

25 pistol squats per leg

50yds burpee bounds

Swim

50m free

50m back

50m breast

50m fly

Every 2 minutes:

5x50m free

50m back

50m breast

50m fly

2x100m free

50m free

50m back

50m breast

50m fly

Power Gym

Round 1: 1:00 on, 0:30 rest

Round 2: 0:40 on, 0:20 rest

Round 3: 0:30 on, 0:15 rest

Barbell press at 45lb: 28, 22, 19

Alternating DB incline press on medball: 20, 18, 16

Step-up hops

Reverse lunge with 10kg: 15, 12, 12

Quarter-squat 10kg plate rotations: 15, 12, 12

Round 1: 1:00 on, 0:30 rest

Round 2: 1:0 on, 0:30 rest

Round 3: 0:40 on, 0:20 rest

Kettlebell squats at 12kg: 21, 23, 17

High-knees against wall: 115, 120, 94

Step-up hops with 30lb DBs: 12, 15, 12

Bent-over rows with 10kg, 20kg, 20kg: 41, 41, 30

Medball slams: 25, 26, 20

One of those days

1.5mi in 11:00ish

50 squats

50 lateral hops sideways

50 lateral hops front to back

2x25yds burpee-bounds

25 box jumps

25 tuck jumps

Wheelbarrows:

Up 8 steps, 50yds, down 8 steps

50yds

Down 24 steps

Up 24 steps, 10yds, down 24 steps

60 minutes climbing, hands toast by the end

Crossfit Fail

Two days in a row.

10 pullups

9 thrusters at 95lb

8 pullups

6 thrusters at 95lb

(took a little break: 3 muscle-ups with 20lb assistance, then 6 pullup/chinup variations)

6 pullups

6 thrusters at 95lb

Then I couldn't grip the bar anymore.

Half Linda

10 deadlifts at 225lb

4 bench press at 150lb, 6 at 135lb

10 cleans at 115lb

9 deadlifts at 205lb

9 bench press at 135lb

9 cleans at 115lb

8 deadlifts at 205lb

8 bench press at 135lb

8 cleans at 115lb

7 deadlifts at 205lb

7 bench press at 135lb

7 cleans at 115lb

I scaled it, and wasn't able to grip the bar after a while. Finished 34 of the total 55 reps for each exercise. Not used to that much lifting. Ouch.

Team Workout

25 pushups, 25 squats, 25 squat-jumps, 25 burpees

2x25 bodybuilders

50 split-jumps (25 per leg)

5 rounds, no rest:

(0:30 wall sit, 0:30 mountain climbers)

50 yards wheelbarrow

50 yards low slow marking shuffle (left)

50 yards low slow marking shuffle (right)

50 yards wheelbarrow

1:00 V-ups

1:00 supermans

1:00 toe touches

1:00 bird-dogs

1:00 bicycle kicks

25 situps

25 situps

50 situps

Guido Workout

Because there's a tournament this weekend, and I didn't want to do anything actually useful in the gym.

5 muscle-ups, 20lbs assistance

10 pullups

10 parallel grip pullups

10 DB curls 20lb

10 DB hammer curls 20lb

10 DB upright rows 25lb

10 bent-over BB rows 65lb

10 overhead squats 65lb

8 to each side 35lb shoulder rotations

8 DB curls 20lb

8 BB curls 45lb

Power Gym

2 rounds at 1:00, 1 round at 0:30

Deadlift 135lb: 24, 21, 12

Squat to push-press: 21 at 45, 8 at 65, 6 at 65lb

Split-jumps: 36, 40, 24

DB single-hand rows at 25lb: 28, 28

0:30 round: upright DB rows, 10 at 25lb

Diamond pushups: 28, 21, 16

Burpees: 30, 28, 15

1:00 bicycle kicks (100)

1:00 bird dog, alternating

1:00 bicycle kicks (90)

1:00 bird dog, alternating

1:00 bicycle kicks (100)

1:00 bird dog, alternating

Team Workout, Indoor League

Stairs:

EO, E, EO, box jumps 1 step, EO, box jumps 2 steps, EO, right only, EO, left only, EO, two up one down, EO, box jumps 3 steps, EO

Parking Deck Sprints:

5x(75m sprint, 100m jog, 75m sprint, 100m jog)

75m wheelbarrow

Indoor Mini

4v4 with subs

Also did some go-to/deep-cut drills.

Team Workout

Tabata sets:

Squats: 22, 22, 22, 22, 22, 22, 22, 22

Pushups: 23, 16, 9, 8*, 8*, 8*, 8*, 9*

Lunges: 14, 15, 16, 16, 17, 17, 17, 18

Abs

*=girl pushups

5 rounds:

0:30 mt. climbers (68, 56, 54, 52, 60)

0:15 rest

0:30 burpees (10, 10, 10, 11, 11)

0:15 rest

0:30 split jumps

0:15 rest

0:30 toe-touches (242, 24, 27*, 30*, 40*)

*=crunches

Swim, Climb

100m IM

100m freestyle

100m breaststroke

100m backstroke

100m butterfly

90 minutes climbing

Power Gym

2 rounds of 1:00 each:

Squats at 45lb (some overhead)

Bent-over row, 45lb (24, 15)

Pushups at +10kg (21, 15)

DB push press at 30lb (21, 15)

Backwards lunges

Deadlifts at 135lb

2x1:00 each for:

plank, supermans, toe touches, leg lifts

Run, Winter League Game 5

2.4mi in 16:35 (1.5 in 10:12, 0.9 in 6:23)

Played the Frenchy/Nunez/Pippin team again. Took half 9-3, won 16-11 or something. I felt much quicker in my dump cuts after yesterday's practice, but the defense still needs work.