The Volkswagen 2.0

The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM 
Strict pull ups
Dips

@185# (smith): 11:57

cffb-ish

Left hamstring is still sore, so kept WOD somewhat light and easy.

mobility

OHS:
1 x 5 x 40
1 x 5 x 50
1 x 5 x 60
1 x 5 x 70

HPC:
1 x 2 x 80
1 x 2 x 90
1 x 2 x 100
3 x 2 x 110

HSPU: 4, 2

DB 1 arm pistol press: 1 x 20

Knee raises: 3 x 22

bench press

Tweaked left hamstring today at range :(

BP: (smith)
1 x 5 x 135
1 x 5 x 185
5 x 5 x 205

Leg raise: 2 x 20

cffb

Complete 8 rounds:
3 Squats @ 225# (smith)
C2: 100m > 1:35
90 sec rest

front squats

FS: (smith machine)
1 x 5 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
1 x 5 x 60kg
1 x 5 x 70kg
1 x 5 x 80kg

cffb

Carb day!


Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

@110#

BP

Perform 2 Reps of Bench Press on the minute for 15 minutes.

Smith machine w/ 205# (a little light but no bench in quite a while)

No dwod for cffb today as it's a lot of legs and I've got a quick ruck tomorrow. Don't want to cripple myself beforehand.

cffb

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds

Was another exercise but forgot about it when I started.  Holds were no joke. None the full 45 sec. :(

My binge weekend wasn't so binge-y. Leaning towards another month w/ a cheat day each week. See if I lose any more mm or plateau / gain.

paleo day 29

It's the weekend here, so gonna cut my paleo experiment a day short so I can enjoy the binge over the weekend , opposed to when I'm back at work and won't be able to take full advantage. So what were the results?

First the parameters. Paleo-ISH. Meaning I tried to eat clean and natural but still had coffee w/ sugar and milk, and drank milk. No bread, pasta, potatoes, etc. No soda (last week or so I had a few diet drinks, but zero sugar, etc so shouldn't have effected anything). Limited cheese. Ate mostly meats, veggies, nuts, berries and fruit. Drank water and milk.

Start weight: 192.3
Finish weight: 190.8

Start body fat: 11mm (15.9%)
Finish body fat: 9mm (13.8%)

At a glance it seems it was moderately effective. Not a lot of weight, and actually my weight fluctuation went back and fort between 193.x and the low of 190.8. Is it just luck that I'm at my low today, which I was at before but went up again before coming back down? And BF stayed consistently at 11mm until this last week. Hard to say.

About 1/2 way through I had seen no positive results and was sure I would abandon it after my 30 days were over. Now I'll enjoy a relaxed weekend and then make the decision if I continue with the experiment or not. If so, I'm sure I'll modify it somewhat.

Paleo day 23

CFFB


30 Squats Body Weight (195#)
30 Ball Slams 40 lbs
Rest 10 minutes then...
Tabata Row

For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed.
*Goal is 1000 meters.

1. 1:42.0 / 98
2. 1:45.2 / 95
3. 1:53.6 / 88
4. 2:00.4 / 83
5. 2:03.4 / 81
6. 1:59.0 / 84
7. 1:54.9 / 87
8. 1:54.9 / 87

A. 1:53.6 / 704m

Very short of the 1k goal. Next time will try to keep all below 2:00.0