12/28/18

Joined in on the 11:30am Sprint class today while the mother-in-law watched Quinn again. The little guy did not sleep well last night so Charlotte and I were both functioning on maybe 5 hours of sleep.

The workout was:

8 rounds for time:

200m Run
10 K2E
10 Push Press (35# DBs)

Time: 13:36

Everything was unbroken, but my grip was starting to fade on the last few rounds. It was also 20 degrees outside so a bit sprite to be running 🏃🏻

After the workout, I worked on some overhead squat strength:

E2MOM for 14 min:

3 OH Squats

I went 65, 95, 115, 135, 145, 155, 165 (f). Overall, I was pretty happy to hit 155. It felt really solid, and I should’ve hit 165 for sure. I just lost it on the third rep. Considering my 1 RM is 170# though, solid progress.

4/30/18

Every 3 minutes for 4 sets:

– 3 reps of Overhead Squat with a 3 second pause

Worked up 95#, 115#, 135# (f), 135#

I could definitely have gone heavier. I failed on the first set at 135#, which was silly.

For time:

100 Overhead Squats (95/65)

*Time cap: 7:00

I scaled this one to 75# so I could be sure I would finish. Finished in 5:37. I did 30/20/20/15/14/1 😀

2/20/18

3 Rounds:

15 Overhead Squats (125/85)
15 Bar Facing Burpees

Took 8:47 Rx. Had to break the second and third set of overhead squats.

–then–

5 Wall Walks
10 seconds Abmat Handstand Drill
15 L-Hang Flutter Kicks

1/30/18

10 Min AMRAP:

5 C2B
10 Overhead Squats (95/65)
30 Double under

Jeremey: 7 rounds Rx

5/2/17

Warm Up
2 x 10 Reps Of:
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip

1 Rope Climb

Met Con
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Jeremey – 18:13 Rx
Charlotte – 27:10 Rx

Extra Work
One mile run

9/14/16

Warm-up

2 Rounds
30 Double Under
Shoulder Circuit
10 Wall Ball
10 Press to OHS (pvc/bar)
10 KB Swing

Mobility

• Foam Roll Hamstrings
• 1st Rib

WOD

60 Double Unders
40 Deadlifts 95#
20 Wall Balls 20#
10 OH Squats 95#
20 Wall Balls
40 Deadlifts
60 Double Unders

Jeremey-8:02

Charlotte-14:03 (85#)

7/7/16

Warm-up

200m Run
20 Banded Good Mornings
15 Band Sidesteps (L&R)
14 KB Swings
13 Push-ups
12 Press w/ Bar
11 Tricep Ext w/ Bar

Mobility

2 minutes contract/relax hamstring stretch each side

Strength

5×3 Deadlift at 85% of 1RM

1×3@135#
1×3@225#
1×2@275#
5×3@315#

Felt really good on deads today. 315 felt light. For the 5×3, I reset after each rep so there wasn’t any bouncing involved. It was straight pulling from the ground.

WOD

21-15-9

Shoulder Press (75#)
Overhead Squat (75#)

Time: 9:31

This one smoked me! I’m definitely weak in the shoulders. I broke the first set of 21 presses and OH squats up 7-7-7. The second set of presses started catching up with me. Really should’ve been faster here. Need to work on overhead strength for certain!