puppies:
5 rounds for time
5 assisted pullups at 90 lbs assist
1 hang as long as possible (which wasn’t very long)

3:40

20 min elliptical (next time I’ll just walk on the treadmill)

500m Row
CFWU

WOD: 5 rounds for time
5 band assisted pull ups
10 practice kips on the pull up bar

Time: 9:07

Day 23.  I don’t know what was wrong with me today.  Just wasn’t into it and just didn’t feel like I got a lot out of the WOD today.  I started out having to alter one of the sets, the Kiping set as our Pull-up bar at the gym is to close to wall, so you can’t get a swing and thrust.  Substituted the Kiping Pull-ups to dead hangs.

Tuesday 090505

WOD:  Pack

Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090319.

Did:  Pack

Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds - 1(3), 2(3), 3(3), 4(3), 5(3), 6(2), 7(2), 8(1), 9(1), 10(2) = 23
5 Strict Pull-ups - 1(5), 2(5), 3(5), 4(5), 5(3), 6(3), 7(3), 8(3), 9(4), 10(3) = 39
7 Kipping Pull-up - COULDN’T KIP BAR TOO CLOSE TO WALL SUBSTITUTED DEAD HANG 1(:30), 2(:30), 3(:15), 4(:22), 5(:15), 6(:10), 7(:15), 8(:10), 9(:10), 10(:15)

Time:  23 minutes

10 rounds of          
3 weighted Pull-ups, 25lb DB          
5 Strict Pull-ups          
7 Kipping Pull-ups          
Sets = 33          
Time = 43:23

Scaled to Pack

35#

22 minutes and 52 sets.

Round 1 was no problem -  took 1 set as rx’d
Round 2 end of round two was where it fell apart-  took 3 sets as rx’d

4 sets done so far

Round 3 through round 10 - 6 sets per round
all weighted pullups were 1 jumping pullup x 3
all dead hang pulllups were on a gravitron with 50 lbs offset
all kips were the real deal….very happy with that, I have the movement down but have to put an extra swing in

48 sets to get through it - 3 sets for each round of weighted pullups
                        1 set for each round of gravitron dead hangs
                        2 sets for each round of kipping pullups

6 sets x 8 rounds = 48 sets

Nasty - might have to add a couple extra protien blocks for recovery!
Cashout 400m run at 8 min mile ....quads are sore from yesterday

May 5, 2009

Standard warmup

Front Squats

3-3-3-3-3

135#-155#-165#-165#-165#

5/4/09

34yom / 219lbs

Front Squat for 3-3-3-3-3

155
155
165
165
165

Did front squats but used a crossed-arm grip on my front shoulders. Need to figure out the proper grip. Also, may need to go a little deeper.

I put myself between pack and puppies again. 

Last time:

5 rounds for time of:
3 Weighted Pull-ups, 10 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

19:54
23 sets

this time:
5 rounds for time of:
3 Weight Pull-Ups, 30# first set, 10# rest
5 Strict Pull-Ups
7 Kipping Pull-Ups

10:19
16 sets

Still can barely do 1 kip at the end though.

“Hansen”

Three rounds for time of:
55lb DB swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

19:28

Five rounds
time: 21:26

10 beginner pull ups
5 dead hang 7 sec each

cash out:
25 air squats
25 ab mat sit ups

26:20
first 3 rounds with 35lbs the rest with 25lbs
last 5 rounds was only able to do 3 strict and 5 kipping
Otherwise pretty good. Pull ups are coming along.  Hard moving 240lbs.

hmmm I’ve never really practiced kipping as much as i should, and I feel like I’ve been subbing with jumping or assisted pull ups too much.

Would this be a good day to create my own sub for the WOD and just do 10 rounds of attempted kipping pullups?

05 May 2009 - “Danny”

So I finally got back in the gym after a weekend driving to Busch Gardens, walking around in the rain all day, then driving back sunday…was smoked yesterday so listened to the body and took the day off.

Today did “Danny”....I am now 13 workouts behind…at some point I expect to get frustrated and jump ahead to “catch up”, but for now I am sticking to the 5 on/2 off plan (even though it has worked out to more of a 2 on/1off 2on/2off plan)...

Anyways, warm up was shoulders, PP w/ 45#bar times 10, 95# x 5

Then did Danny @ Pack Level
AMRAP in 20’: 20” Box Jumps x 30 (these quickly morphed to jump up/step down due to ongoing knee issues )
              95# PP x 20
              30 Pullups
Rounds: 2 full plus a 3rd round of Box Jumps and PP….the first round of PP was 10-5-5, 2nd and 3rd were 5-5-5-5.  Pullups were 10-10-5-5 and 5-5-5-5-4-3-3…

Got the USMC Combat Fitness Test tomorrow….should be fun!!!  If I have any gas in the tank I will do the Inverted Burpees workout later in the evening….

SDHP & Ring dips

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips (ring)

17:36

Stopped gasping in 4th round when ring dips went down to twos and threes, actually got ‘easier’ though the dips took forever.

LaLanne AM
buy in: Tabata rowing for calories.  Bottom two scores do 25 burpees.  No burpees for me.

WOD-AMRAP in 20 minutes
30 Box Jumps 20” box
20 PP 75#
30 pullups (significant shoulder pain on these-ended subbing squats)

4+1/3 rounds.  I got off easier than the rest of the class that did the pullups.