[quote]brotardscience wrote:
500kcals is low- like boyrexia wrestler low.
hopfully that big a jolt did its job.
[/quote]
Yes sir it did.
Tues
Dislocates, foam roll, 1 mile run
115 X 10 X MP
BW X 20 X Sit Ups
155 X 8 X Floor Press
BW X 100 X Jump Ropes
5 rounds 22 minutes
Its amazing how much endurance you lose over a month, I went light on purpose and this was killing me the last 2 rounds.
Wed
Warm up, 500 meter row, dislocates, foam roll
53 KB X 200 meters X Farmers walks one each hand
1 mile run
4 rounds 45-50 minutes somewhere in there.
Thurs
Warm up, 500 meter row, dislocates, didnt have time to foam roll 
185 X 1 X Power Clean
185 X 2 X Front Squat
EMOM X 7 minutes
3 min rest
95 X 21 X Power Snatch
95 X 21 X Thrusters
95 X 15 X Power Snatch
95 X 15 X Thrusters
95 X 9 X Power Snatch
95 X 9 X Thrusters
15 minutes
25 GHD Situps Okay done and tired, fucking left ankle is killing me from yesterdays running
Friday
Warm up, 500 meter row, dislocates, foam roll
95 X 15 X OH Squat
500 meter row
5 rounds 23 minutes
Sat
Yard work. Edge and weed eater and mow
4 mile run over bridge
Mon
Warm up, 500 meter row, dislocates, foam roll
255 X 20 X DL
400 meter run
70 KB X 20 X KB Swing
400 meter run
115 X 20 X OH Squat
400 meter run
BW X 20 X Burpees
400 meter run
BW X 20 X Pull-Ups
400 meter run
32 minutes
Tues
Dislocates, foam roll, 500 meter row
35 DB X 10 (each leg) X Lunges
8-45ās X 15 X Leg Press
BW X 10 X GHD Sit ups
5 rounds 20 minutes
Wed
Dislocates, foam roll, 500 meter row
135 X 10 X MP
15 MB X 20 X MB Sit-Ups
55 DB X 10 X DB Bench
BW X 100 X Jump Ropes
Times 5 rounds 25 minutes
Had a call out last night to the clinic so only got about 4-5 hours of sleep, so took my time this morning.
Thurs
Dislocates, foam roll, 500 meter row
185 X Power Clean & Press X EMOM X 10 minutes
14 reps
Tabata 20 sec on 10 sec off Times 16 rounds Alternate A/B
A: 135 X Hang Clean
B: BW X Sit Ups
120 Reps
No work out today was up late watching the draft. Plus pretty sore every where anyway.
Back at it tomorrow, going to have some friends over this evening to watch rounds 2 and 3 and grill some steaks.
Sat
Dislocates, foam roll, 500 meter row
Partner workout
A. 400 meter run
B. 135 X clean and press reps while partner is running then switch
A. 400 meter run
B. 135 X Back Squat reps while partner is running then switch
A. 400 meter run
B. BW X Jump rope same as above
A. 400 meter run
B. BW X Burpees same as above
200 reps 22 min
Mon
Dislocates, foam roll, 500 meter row
800 meter run
20 MB X 40 X Wall Balls
BW X 20 X Burpee Pull Ups
600 meter run
20 MB X 30 X Wall Balls
BW X 15 X Burpee Pull Ups
400 meter run
20 MB X 20 X Wall Balls
BW X 10 X Burpee Pull Ups
200 meter run
20 MB X 10 X Wall Balls
BW X 5 X Burpee Pull Ups
43 minutes
Tues
Dislocates, foam roll, 500 meter row
Tabata 20 on 10 off
135 X Back Squat
100 reps for time=8 min
Straight into
21-18-15-12-9-6-3
70 KB X KB swings
24 in X Alternate 1 leg box step ups
20 min
Wed
Dislocates, foam roll, 500 meter row
65 X 50 X Power Snatch
BW X 100 X Jump Ropes
BW X 50 X Sit-Ups
75 X 40 X Power Snatch
BW X 80 X Jump Ropes
BW X 40 X Sit-Ups
95 X 30 X Power Snatch
BW X 60 X Jump Ropes
BW X 30 X Sit-Ups
115 X 20 X Power Snatch
BW X 40 X Jump Ropes
BW X 20 X Sit-Ups
125 X 10 X Power Snatch
BW X 20 X Jump Ropes
BW X 10 X Sit-Ups
45 minutes
Thurs
Dislocates, foam roll, 500 meter row
A: For time
BW X 15 X Hanging Knees to chest
95 X 15 X MP
BW X 15 X Burpees lateral over bar
Time 10:30
B: For time
135 X 15 X Front Squat
135 X 15 X DL
24 inch X 15 X Box Jumps
Time 16:00
Fri
Dislocates, foam roll, 500 meter row
95 X 10 X Axle Bar Thrusters
BW X 10 X GHD Sit-Ups
BW X 10 X Push-Ups
200 meter run
6 rounds 25 minutes
[quote]Derek542 wrote:
Mon
Dislocates, foam roll, 500 meter row
800 meter run
20 MB X 40 X Wall Balls
BW X 20 X Burpee Pull Ups
600 meter run
20 MB X 30 X Wall Balls
BW X 15 X Burpee Pull Ups
400 meter run
20 MB X 20 X Wall Balls
BW X 10 X Burpee Pull Ups
200 meter run
20 MB X 10 X Wall Balls
BW X 5 X Burpee Pull Ups
43 minutes [/quote]
How do you do a burpee pull-up?
Do a burpee, when you come up you jump up grab the bar and do a pull up, drop down and start over.
These workouts sound very Crossfit-ish. And I know how hard and painful those are! Do you do them with your wife? Is she still lifting? I remember her being pretty damn good.