11/14-11/29 Catch-up

I've fallen off the posting band-wagon.  But I will redeem myself with one long post!

11/14
Hike 10 miles at casual pace at Point Reyes.

11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!

11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38

11/21
Next to no motivation...worked on bar muscle-ups

11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15

11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU

11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope

11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315.  Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91

11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23

6.12.10-6.17.10

I've missed posting for the last week:

Saturday 6.12.10 I chopped wood for about 1.5 hours...split some big stumps! Chopping wood with double-headed axes should be a regular part of every man's life!!

Sunday 6.13.10 This morning at the camp I did: 3RFT run 600m(ish), 30 rock jumps (like box jumps but on a 20ish" rock, 15 pushups: 11:42.

Monday 6.14.10
warmup: included 2x3 HSPU to 1 45# plate
deadlift: 205x5, 225x5, 255x5, 275x5
mini angie
50 pullups
50 pushups
50 situps
50 squats
10:39

The pushups took over 5 minutes because I suck at them and also did pushups in my workout yesterday. Pullups were fine but not great...my grip was shot after doing all that axe-swinging on the weekend. I just couldn't hold onto the bar!

6.17.10
Today I needed to be quick so I made up a silly more like stupid or maybe retarded but kinda fun workout on the fly as I was warming up since I wussed out of running (or at least I told myself that my nagging knee pain would not like running down chateau ct which may be wisdom)

8 min amprap:
Started w/ 7 ring dips, 3 HSPU to a block o' wood
did amrap snatch 95#: 11
Min 2: 5 ring dips 2 HSPU (realizing the dips and HSPU were too ambitious and that I was doing an awful lot of pressing in this workout and realized I wouldn't be able to keep up the snatches for 10 minutes so I alternated w/ push jerks)
push jerks 95#: 11
Min 4: 5 dips, 1 HSPU, one 5 sec handstand hold (failed 3 HSPU attempts)
snatch 95#: 2
Min 6: 5 dips, 10 sec Handstand hold
push jerks 95#: 7
finished at 8 minutes...crapped out on the 10 minute workout. Bah.