5/13/20

Feeling pretty sore today from the pull-ups and deadlifts yesterday! I can definitely tell I haven’t done that much volume in awhile.

We headed into the gym around 9:45AM. Charlotte hung out while I knocked out the workout that was scheduled for yesterday.

Strength

On a 12:00 clock, build to a 5 rep max strict press.

I haven’t done strict barbell pressing in awhile. I built up cautiously like this:

  • 45×5
  • 65×5
  • 75×5
  • 85×5
  • 95×3
  • 105×3
  • 115×5
  • 120×5

120# felt pretty good actually. That might be relatively close to a 5-rep max PR for me.

Metcon

15 min AMRAP:

  • 500m Row
  • 40 T2B
  • 30 Ring Row
  • 20 Push-ups
  • 10 Push Press (95#)

I kept the row between 1:50 and 1:55 on the first row. Then, around 1:58 on the second row. 40 T2B was probably a bit much after all the grip stuff yesterday. I ended up ripping a blood blister from yesterday during my second round. The ring rows were very tough given how torched my lats are. Finished with 1+71 in the 15:00 cap. Then, finished the round for fun.

4/29/20

Brought all of the equipment out front to knock out a workout outside since it was gorgeous outside today.

Strength

Every 1:00 for 8:00:

  • 6 DB Power Clean (2×50#)
  • 4 DB Front Squat (2×50#)

This wasn’t easy! It definitely had be breathing and served as a good warm-up for all of the sandbag cleans in the metcon.

Metcon

4 rounds for time:

  • 100m Run
  • 3 Sandbag Over Shoulder (150# Rogue Bag)
  • 7 TRX Rows

Rest 2 minutes. Repeat!

My times were 7:51 and 9:35. That sandbag ate me for lunch towards the end!

3/28/17

Warm Up

Carrabba’s Run
Shoulder Circuit
5 Burpee
7 Strict Pull Up
9 Ring Row
11 KB SDHP

Technique

– Barbell Wipers
– SDHP

Strength

Perform as many push ups as possible in 2 minutes.

Jeremey – 61
Charlotte – 40

Met Con

15 Min AMRAP Of:
5 Barbell Wipers
10 Sumo Deadlift High Pull (95/65#)
15 Ring Row

Jeremey – 4+26 (Feet on 20″ box)
Charlotte – 5+2

9/7/16

Warm-up

Shoulder circuit with 5#

2 rounds:

400m Run
5 Pull-ups
10 Passthroughs
15 Push-ups
20 Lunges

Mobility

Lax Ball Scap – 2min each side

Strength

Work up to a 3RM Bench Press.

1×5@135
1×3@155
1×1@175
1×3@195
1×3@200
1×10@155

Pretty stoked to hit 200# today! I hit 195# last time so this was a 5# improvement. Felt pretty solid too! Hit a BW bench for 10 reps afterwards without much trouble. Charlotte hit 110#.

WOD

12 min AMRAP:

7 Plate Press @ 45#
7 OH Jumping Lunges @ 45#
10 Supine Ring Rows

Result: 6+3

The jumping lunges really killed me. Charlotte got 6+15 with regular ring rows for the last two rounds. 

4/11/16

Warm-up

20 minutes

10 Inch worms
10 HIP Extensions/ Glute Bridges
10 GHD Sit ups
10 Strict Pull ups
1 min. Handstand Practice

Mobility

Lax Ball Scap Smash
15 Band Pull Apart (front)
15 Band Pull Apart (O.H.)

WOD

3 Rounds

50ft. Burpee Broadjumps
10 Supine Ring Rows

Jeremey: 4:45

Could have gone a bit faster, but I was really focused on pulling all the way in with the rings.

Accessory

5×5 OH Squat @ 65#