DBQGB

bw: 90.3kg (200)

0700: yoga 10 min.

1400: run 4.02km (2.5m) 27:43

2030: cffb

mobility

DB Quarter Gone Bad
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Thr: 29
WPU: 21
Burp: 34
Total: 84

Double Unders

1430: mobility

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

sub'd 45 degree roman chair
sub'd incline sit-up

18:43

DB snatches

bw: 90.3kg (199lbs)

a.m:

0700: 10 min yoga

p.m:

mobility

1500: 30 min run, 4.36km (2.7 mi) 7.3kph-10.2kph

crunches: 3 x 21
post run stretch

2100: cffb

mobility

21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

sub'd 50# db
13:12

Down day

bw: 90.3kg (199lbs)

0630: 10 min yoga

1100: 30 min run: 4.31km (2.67 mi). Started at 7.2kph increasing 0.1kph every minute, finishing at 10.1kph

- crunches: 3 x 20
- post run stretch

am: 10 min. yoga

pm: cffb

mobility

Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
15 Ring Dips (sub'd 2x bench dips)

3rds + 6

fighting jet lag

a.m bw: 199 (90.2kg)

0530: 15 min. yoga

2000: cffb

mobility

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

R1: 95
R2: 98
R3: 108
Total: 300

sub'd elliptical for row

p.m bw: 201 (91.3kg)

In country

Second day in country and first workout. It's an off day so this will be a leisurely day. Let's see if I can't get a nice routine going.

a.m bw: 200

0530: Session 1 & 2 of energy yoga ~ 15 min

0930: 30 min run on treadmill = 4.23km (2.62 miles). Started at a 7.0kph pace and increased 0.1kph every minute, finishing up at 9.9kph. Felt good and will see about doing that progression on the TM whenever I have a timed run.

- KTE x 10
- Post run stretching

1700: CFFB

mobility

incline sit-ups: 3 x 20 w/ 2 min rest

On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.

Used 50# db's. Was fairly easy, so...

walk 5 min.

Repeat above with 5 reps. Ouch! Much more metcon there. No illusions of doing another set with 6 or 7.

walk 5 min.

p.m bw: 197 (89.6kg)

power snatch

mobility
bergener warmup

ps (technique):
1 x 3 x 55
1 x 3 x 65
1 x 3 x 75
1 x 3 x 85
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125

1 x 13 x 135 w/ 7 sec rest

Gonna change this and drop weight to get all 30 reps, then bring it up.

bench press

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 225
3 x 3 x 250

cffb:
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

SP @ 155 (scaled down)
13:39. Last 2 sets of pull-ups broken.

30 min run/walk with Dymphna: 2.52 miles

cffb total

Wasn't planning on doing a total, but seeing as my upcoming work schedule may interrupt some WODs, figured I see where I'm at.

mobility

cffb total

pc: 230
bs: 385(pr)
bp: 275
dl: 435

Total: 1,325

Not too bad. Haven't reached my old pr's for most of the lifts, but am fairly close except for DL. Not sure what is going on there. Definitely on track tp hit my 400 lbs goal on bs before the year is up.

shoulder press

mobility
bergener warmup

sp:
1 x 3 x 45
1 x 3 x 65
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
3 x 3 x 145

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

SH: 12,13,12,12,12,12,12,12/97 
BP:5,5,4,3,3,3,3,3/29
SH:14,14,14,13,13,11,11,12/102
Total:228 

Scoring per cffb is 12-3-11=26 which is a bit lower than back in Feb. Torn hands are my excuse.

back squats

forgot to post this yesterday.

mobility
bergener warmup

bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 275
4 x 1 x 325
1 x 8 x 325

On the minute
Perform the following on the minute for 8 minutes:
2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

w/150#

power cleans

mobility

pc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195
1 x 1 x 205
1 x 1 x 215
5 x 1 x 225 w/ 1 min rest

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
 5:02