To Infinity.... and Beyond!

Dustin07

Dustin07

Well-known member
Awards
1
  • Established
5/5/15 - Cinco de Mayo

DEADS
135 X 10
185 X 10
225 X 5
275 X 1
325 X 1
345 X 3

WOD
5 X 135 power cleans
10 x 70lb kb swings
5 rounds for time
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Third work out this week, that's a COVID record lol.

Press
bar x 20
95 x 5
125 x 5
140 x 3 x 5

push press
155 x 1
175 x 5
185 x 5

wod
6 Rounds
5 x 135lb clean and jerk
30 x double unders
5 x 70lb kb swing
5 x ring dips
time: 12:22

weight
181.5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Got four workouts in last week, amazing. LOL
Friday 5/8/2020

Squats
10 x 135
1 x 155
1 x 175
1 x 195
1 x 215
1 x 235
3 x 255

Squat cleans
5 x 135
5 x 155

WOD
10Min EMOTM
1 x 155lb squat clean
Max effort burpees
Got 96 burpees.

weight
183.5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
last night
overhead press
5 x 95
5 x 115
3 x 135
3 x 5 x 145

Floor Press (because I dont have a covid bench)
10 x 135
5 x 175
3 x 5 x 195

wod
6 Rounds of:
5 x 135lb clean and jerk
30 x double unders
5 x 70lb kb swings
5 x ring dips
time: 9:58

wanted to retest that wod from last week. shaved almost 3 minutes already somehow. conditioning comes back fast.

weight
183.4
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Squats are still down about 50lbs+ but at least I have settled back into some sort of COVID routine.

squats
95 x 10
135 x 8
185 x 6
205 x 4
225 x 2
245 x 1
265 x 3
225 x 6

WOD
4Min EMOTM
5 burpess
Max Reps 95lb snatch
I got 36 reps

rest 4 minutes

4Min EMOTM
10 air squats
Max Reps 95lb power snatch
I got 31 reps

an hour and a half later I was still feeling this wod, lol.

weight
183.4
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Finally got back to the home gym. Got married Friday and didn't have time to lift. short little COVID honeymoon, then back at it last night. Came home and found a bench on my front porch (LOL?!) so I used it. that had to be my first bench session since Feb or early March because I know I haven't had access to a bench since COVID hit.

Bench
bar x 20
95 x 15
135 x 10
175 x 5
205 x 5
225 x 3 x 5

honestly I'm surprised I did this well. 225 for 5's has historically been that plateau where I have to break through it to work back up to the 250+ range for 5s and I know this winter I wasn't breaking 225 for some reason.

WOD
30 x double unders
6 x double 35lb kb snatch
8 x ring dips
10 x 115lb push jerk
10 rounds
time: 29:56

Started with 1:30 rounds and fell off pretty quick. a 30 minute wod to get back in the saddle is over kill but after a 5 day COVID honey moon centered around take-out, I needed to bleed out some serious water weight. Maybe these rings dips and pressing movements are helping keep my bench up.

weight
186 this morning.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
SQUAT CLEANS
95 X 5
115 X 5
135 X 3
155 X 3
175 X 3
200 X 3

BACK SQUATS
205 X 1
225 X 1
245 X 5
245 X 5

WOD
100 X 95LB DEADLIFTS
150 X DOUBLE UNDERS

There was supposed to be much more to this WOD but I had 3 interruptions as I started it and finally lost my mojo and decided to try it again later. Haven't been sleeping well this week.

weight
186
 
dapack

dapack

Well-known member
Awards
1
  • Established
Congrats an getting married!!! Some reason it wasn't getting messages you been updating you log. Looks like you been some work in during this period this out break.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Congrats an getting married!!! Some reason it wasn't getting messages you been updating you log. Looks like you been some work in during this period this out break.
thanks man!!
yeah so when covid hit my buddy was right in the middle of moving his gym to a new location and buying a second gym. we helped him with a lot of the moving day stuff and he let us borrow a squat rack, barbell, weights and a few slam balls/kbs. at first it was way too hard to mentally get in to it cause we have it all sitting on our front porch. but I finally buckled down and started creating a routine again. Got thrown off a bit with the wedding planning there in the middle but I think I'm focused and ready to hit it again. Weighed in at 188 this morning, which no doubt includes a good 3-4lbs water weight from Memorial day weekend. so I'm setting a goal of 178 by 4th of July which I think is juuuuuust about doable. 180 for sure, so we'll see.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
First snatch session since like January lol.

Snatch
bar x 5
65 x 5
95 x 5
115 x 5
135 x 3
155 x 3

Hang Power Snatch
135 x 3 x 3

Power Cleans
135 x 5
165 x 5
185 x 5
195 x 1
205 x 5

WOD
3Min AMRAP

1 X 185lb power clean
10 x 30lb slam balls
5 rounds

Rest 3 Min
3Min AMRAP
1 x 135lb power clean
10 x burpees
4+1

weight
185.6


Are your gyms up there opened yet?
No not even close. Inslee has this state locked down like a concentration camp. In fact I think 3 gyms tried to open and now there are some people who have been arrested. Ironic considering felons have been released from prison.

More and more businesses are opening on their own though, against the governors will, and that is I think creating a domino effect that could get out of his control.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
I know how to cut, the hard part is not the science or macros or lifting after all these years... it's the discipline I used to have and seem to lack. It's been fairly easy to behave Mon-Fri while I have my work week, then all hell breaks loose on the weekend. If I can stay disciplined I think I can hit my goal of 178 by July 4th. that's around a pound a week.

Cutting out alcohol and late night treats was step 1.
Step 2 for me will be going back to strict measured portions <- it's really important for me to keep enough fats and carbs in my diet or my brain and energy level really shuts down from lack of carbs and my fat cravings get weird. A week of clean eating and suddenly I'm craving a stick of butter. So I need to keep these levels "up" to a healthy cutting level and not go overboard on how much I cut out.

I mean hell... just cutting out the alcohol is probably around 3500 calories a week. that's a lb right there.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Well I got some work in last night but not what I wanted.

warm up
1.5 mile run
Been averaging 8 minute miles roughly

Squats
10 x bar
10 x 95
5 x 135
5 x 185
3 x 225
3 x 250
10 x 185

WOD
10/8/6 x 70lb KB Swings
400m run after each set
8 Min

weight
183.5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
I just realized I didn't log a pressing session from last week, but I've been going up 5lbs per session on overhead. last week was 145 3x5.

Last night:

warm up
1.5 mile jog, 8min pace

overhead press
bar x 20
95 x 10
135 x 3
145 x 1
155 x 3 x 5


power clean and push jerk
135 x 5
155 x 1
175 x 1
185 x 1
205 x 1
215 x 1
225 x 1

deads
225 x 5
275 x 1
300 x 5

weight
182.5

notes:
one perk to covid lifting on the front porch is it's hard to over train like I used to. I believe my press is getting very close to PR territory again too. Looks like 195lbs was my best 1rm on 8/1/2018 with highest 5rep set being 166lbs for a 3x5 from what I can see on my log. that was 7/11/2018
 
Last edited:
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Dragging my butt this week.

warm up
1.5 mile run

overhead press
bar x 20
95 x 5
115 x 3
135 x 1
145 x 1
160 x 4
160 x 3

weight
183

Just didn't have any more in me, long weekend. but I'll leave this here and come back to 160 on my next attempt I think.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Not much to report today. Was going to run and squat yesterday but got home dog tired and the squat rack was in use.
run
1.5 miles - 7.56min pace

weight
181

Weight is dropping as I bring BCAA's back into my regiment. I always think that's interesting.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
OK finally started a week off on better footing again.

bench
95 x 10
135 x 5
155 x 1
185 x 1
205 x 5
225 x 5
225 x 3
225 x 3
185 x 10
135 x 15

Ring pull-ups
3x10

WOD
5 x 135lb hang power clean
30 x double unders
10 x double 35lb kb push press
6 rounds / time 8:52

weight
181.5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Snatch
65 x 5
95 x 5
115 x 3
135 x 1
145 x 1
155 x 1
160 x 1

hang snatch
135 x 3

cleans
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1

WOD
EMOTM - 10 Minutes
1) 10 x 95lb power clean + 50 yard sprint
2) 5 x 95lb squat clean + 50 yard sprint
3) 10 x 95lb power snatch + 50 yard sprint
4) 5 x 95lb squat snatch + 50 yard sprint

etc for 10 rounds

weight
179.4
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
went back into my log to see what my lifting routine was when I was at my leanest. I have a few pictures that I'd like to get back to and those were dated July and Sept 2016.

My workout log back then was similar to the work I'm doing now, but I was only weighing in at 172 lbs!! what a scrawny little **** I was. I had remembered myself being 8lbs heavier but I was wrong.

I was also riddled with injuries and even in my workout log notes I was complaining about being too light and wanting to add weight. So this is all really interesting to me.

I guess the lesson learned from my past is:

A> I'm close
B> take care of the body, I'm entering the historically injury prone weight zone
C> be inspired by the fact that much of my lifting routine now is similar what I used to do.


That's actually really motivating for me. I needed to see that.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Put on 6lbs of water weight over the weekend so now I need to recover from that...

snatch
95 x 5
115 x 3
135 x 3
145 x 5
150 x 5
160 x 1
170 x 1

Cleans
180 x 3

wod
12Min EMOTM
20 double unders
max effort 95lb squat cleans
total: 60 cleans

weight
183.5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Press
bar x 20
95 x 5
115 x 5
135 x 1
145 x 1
150 x 5
155 x 5
165 x 1
175 x 1
185 x 1
155 x 5

WOD
EMOTM
50 yard sprint
death by push jerk @ 145lbs

I got through 10 minutes complete (10 unbroken reps of 145lb push jerk)
then on round 11 I got the dash + 5 reps.

weight
182.4
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
So last night I returned the squat rack and weights to my buddys gym as their reopening is coming up. Sadly, it got pushed out a full week from June 29th to July 7th. I did walk 18 holes of golf last night (that is about 3.5miles carrying your clubs), I'm going to hit 18 more today, and maybe again on Sunday........... so that's something.

next week I may try to stop at my brothers house to lift all week until the gym opens back up, IDK.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Yeah I'm hoping to hit my brothers garage gym tonight on my way home from work. He has a pretty good setup. This weekend I did manage to fit in 3 rounds of golf (LOL). Not sure exactly how much that counts for exercise but at least we finally had some good weekend weather!
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Over the weekend I did manage to get 3 rounds of golf in, lol. That was sorta crazy. Last night I hit my brothers garage gym. He got the new monster light Rogue squat rack that swings flat against the wall. Took us about a half hour to finish installing it so we didn't have enough time to really finish the workout.

Squats
bar x 10
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
275 x 1

bench - woman's bar
65 x 15
93 x 10
145 x 10
185 x 5
205 x 5
225 x 5
205 x 8
185 x 12

weight
181.4

Notes
So I wanted 225 x 5 since I haven't taken squats seriously in months. very happy with my numbers.
For bench, we used my sister in laws women's bar since the mens bar was being used by another buddy squatting. It made the math a little awkward but for bench it was crazy hard to grip. your hand wraps around it so easily that I was digging my fingernails into my palm and almost bleeding. That's why we opted to just drop weight and rep out.

Good session overall.
 
dapack

dapack

Well-known member
Awards
1
  • Established
Sounds like your brother as a pretty nice home gym, gives you some place to get a little training in. Hoping with the new spike in cases they don't go backwards and start shutting things down again.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Returned the home gym equipment 1 month ago to my buddys gym since they could finally open up again COVID style, and I haven't been to the gym since. They are running limited hours, closing at 7pm and opening at 8am which makes it hard to fit in during the work week, and closed on weekends. only 5 people allowed indoors at a time, temperature readings, masks etc required so........... just a pain in the ass.

However I have been golfing 4 times a week and even though I have golfed for years, I am surprised at how much exercise it is. I've been maintaining strict meal prep during the week and with the golf I have leaned up some.

weight
178.5

Hoping within the next week or two I can find some good balance, maybe 2-3 days a week of golf and 2-3 days a week at the gym, I just haven't figured out how to do that yet. August 11th we go on a week long vacation in the San Juan islands so that's going to be hard to lift lol.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
My local 24hr fitness that I was a member at for around 12 years has gone out of business due to COVID. Local CrossFit is expensive and limited... my gym at home is limited in how many people can be in there and about a 70 minute commute on my way home... so I'm still mostly just golfing since I can be on the course within 30 minutes.

I've been forcing myself to walk the course since it can be pretty grueling to carry your clubs for 2-5 hours and 3+ miles. Definitely getting some muscle atrophy and need some barbell but holding weight nicely.

weight
178.4
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Finally... first gym session since COVID and first workout since June.

bench
95 x 10
135 x 10
155 x 5
175 x 5
195 x 5
205 x 5
185 x 10

hang power cleans
95 x 10
135 x 10
155 x 5
175 x 5
185 x 5

db curls
3 x 10-12

dips
3 x 12

deadlift
225 x 5
245 x 5
265 x 5

pull-ups
3 x 8-10

weight
179

notes
first actual inside a gym lifting day in what, nearly 5 months? with a few at home sessions and lifting with my brother at his place. I had low expectations but I feel like the numbers were all higher than expected. it's going to take me probably 2 weeks to get back into a routine cause next week is vacation, but it's nice to be barbelling again.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Played 18 holes of golf yesterday, scored an 83 and brought my handicap down to a 22. That's about all the exercise I currently have to record as my wife and I are both currently taking lessons and by the time those are over after work, we're not home till 8 or later. Hoping to get back to some gym routine next week so I can start rebuilding. the upside is that diet is staying tight so I'm not gaining weight.

It's still challenging to lift out here as my gym is only open like 8am till 7pm and closed on the weekend (they used to be 24hour).

weight
179
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
OK Finally switched gears a bit, got in a session at the gym for the first time in over a month. Even warm up sets squatting were making my quads go on fire.

Squats
95 x 10
135 x 5
175 x 5
205 x 5
225 x 3
225 x 5
185 x 5

overhead press
95 x 10
115 x 5
135 x 5
140 x 5
160 x 1
170 x 1

db curls
3 sets

arnold presses
couple sets

weight
179.6

notes
Wanted to do full powerlifting routine but after not squatting in like 2-3 months, my hammies just didn't feel like being pushed into deads and risking an injury first day back. Pretty happy to be hitting the gym hard with a clean diet and only weighing in at 179lbs. means I'll have full bikini body in time for sweater season again, like always.

i'm not switching away from golf entirely. My handicap is only 21.5 and I want a 15 or better. But with shorter days I'll be cross training and trying to rebuild my strength to improve my golf game as well.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Wasn't able to get into the gym before they close yesterday, but did get to the driving range. the air quality is horrible right now with all the fires.

weight
178 even this morning
 
dapack

dapack

Well-known member
Awards
1
  • Established
Wasn't able to get into the gym before they close yesterday, but did get to the driving range. the air quality is horrible right now with all the fires.

weight
178 even this morning
The other day here at 5pm it was dark, street lights on. Really bad here right now too. At least today can kind of make out the outline of the sun.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
The other day here at 5pm it was dark, street lights on. Really bad here right now too. At least today can kind of make out the outline of the sun.

Is today worse? My buddy is down in portland, they ran to Hood River for the weekend to escape the smoke but it followed them. Our Air Quality Index went from 180 this weekend to 225 this morning. I've never really wished for rain before but we need it...
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Holy crap, I lifted.
Last week played golf every day except Wednesday, had a tourney over the weekend (worst score of the year, of course). Monday another session with my coach. Tuesday hit the range at lunch, which freed me up in the afternoon to actually lift.


bench
bar x 20
95 x 10
135 x 10
155 x 5
175 x 5
195 x 5
205 x 5
175 x 8
155 x 10
135 x 10

I can't believe how hard this was, how out of shape I am. I haven't benched in 2 MONTHS!!!


Power Cleans
95 x 10
135 x 5
155 x 5
175 x 5
185 x 5
+95 x 10 power clean and press

snatch
bar x 10
65 x 10
95 x 10

db curls
3-4 sets of 10-12


weight
180.5


notes
so my thoughts here were I need to bench, haven't since early sept.
and wanted to do things I felt would help my core strength with my golf drive. That's also why I threw in the very light weight snatch in the end, shoulder health. I have to create a routine here where I can 'train' again but it's become a challenge as the gym near my work is now closed forever (bankruptcy from covid), and the gym near my home is about 90minute drive after work, closes early in the evening and isn't open on weekends anymore (covid budget cuts).

just need... to figure out a routine.
 
dapack

dapack

Well-known member
Awards
1
  • Established
Sucks about your gym. Weather has been decent lately so at least you are getting golfing in.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Alright... started the week strong with a Monday session:

squats
bar x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
235 x 5 (highest since returning to the gym. +10lbs)

hang squat cleans
95 x 10
115 x 5
135 x 5
155 x 5

these were shockingly more of a cardio movement... out of shape.

deadlifts
185 x 10
225 x 5
245 x 5

weight
183.4

notes
just slowly restarting the routines. local driving range by my office finally reopened so I can hit that at lunch then lift at night and still feel like i'm getting golf practice in without sacrificing gym time. As winter rolls around, I won't even be leaving work until an hour after it's dark so golf is going to be forced to phase out, which is good for gym focus.

weight is a few lbs higher than it should be due to weekend choices. cheese.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
bench
bar x 20
95 x 10
135 x 5
155 x 5
175 x 5
195 x 1
215 x 1
225 x 1
215 x 3
185 x 8
135 x 15

oh press
bar x 10
95 x 10
115 x 5
135 x 5

push press
135 x 5
115 x 10
95 x 15

db curls
4 sets

weight
183.5

notes
slowly getting back into the groove. need to care for the joints, too much too fast causing a little soreness/popping in shoulders.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
thursday 10/15/2020
Squats

bar x 10
95 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5
225 x 3
240 x 3 x 3

power cleans
95 x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5

deads
185 x 10
225 x 5
245 x 5
265 x 5
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
friday 10/16/2020

bench

bar x 20
95 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 1
225 x 1
210 x 3 x 3

OH Press
bar x 10
65 x 10
95 x 10
115 x 10

db curls
4 sets

weight today (10/12/2020)
187

notes
was birthday weekend... that 187 is easily 3-5lbs of water weight that I'm sure will be gone by weds/thursday.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
squats
bar x 10
95 x 10
135 x 5
185 x 5
205 x 3
225 x 1
245 x 5
245 x 3
245 x 1

power cleans
95 x 10
135 x 5
155 x 5
175 x 5
190 x 1
200 x 5

deads
225 x 5
245 x 1
265 x 1
275 x 5

conditioning
5 x 155lb hang power cleans
1 x 40kg 125ft sled push
3 rounds

weight
183.4

notes
joints are a little sore with oly and pressing but strength coming back fast in the main lifts. conditioning is weak. a set of 5 shouldn't feel like cardio, lol.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
last night...

bench
bar x 20
95 x 10
135 x 10
185 x 5
200 x 3 x 5

overhead press
bar x 10
95 x 10
115 x 5
135 x 5

wod
5 rounds
5 x burpees
7 x chinups
9 x 115lb push press
time: 8:00 (wife got 6:20 lol)

wod 2
one person rows 250m
one person runs on treadmill
switch places every 250m, till 2,000m is complete

weight
180.4 this morning

notes
I think my wife and I are almost fully committed to a legit cut. our diets have always been 100% every day for breakfast and lunch as we meal prep sundays. We fall off the wagon on weekends and frequently at dinner if we have a date. So I think we are going to just go ahead and lean up and go on a cut like we know how. (as usual, I do it in time for sweater season).

I don't really have a goal weight as I'm already a little on the light end. I'll say 175lbs but I'd be happy to end at 180 if I put on a little mass.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
Suppose to be fat season LOL
LOL I know but for as long as I have been in this game I have ALWAYS been leanest at sweater season lol....
I think its cause I finally get my energy levels back at end of summer and hit it hard through Christmas

last week was HARD though. we really cleaned up our eating, zero cheat meals for week one of our return. we went completely dry, no alcohol. by Friday I was just hammered. hopefully this week pans out a little better, more carbs.

hoping to take a vacation in January to cancun if COVID allows so maybe all this work will be justified....
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
squats
bar x 10
95 x 10
135 x 5
185 x 5
205 x 1
225 x 1
250 x 5
265 x 1
225 x 5

power cleans
95 x 10
135 x 5
155 x 1
175 x 1
195 x 1
205 x 5

deads
225 x 1
245 x 1
265 x 1
285 x 5

conditioning
3 rounds:
10 x 95lb hang power clean and jerk
120ft x 155lb farmers carry

weight
181.6

notes
deads were super easy, probably had 10 reps in me
squats were more challenging. don't think I had another 5 set in me.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
bench
bar x 20
95 x 10
135 x 5
155 x 1
175 x 1
185 x 1
195 x 2 (test wide grip and normal grip)
210 x 3 x 5

dips
bw x 10 x 2 sets
+25lbs x 10 x 2 sets

wod
75 x 95lb power snatch
120ft x 165 sled push.

I did max reps of snatch while my wife did sled pushes (usually got 8-12 reps per round)
Then I did sled pushes while she did power cleans.

took her 13 minutes to get all her reps in, took me 19:30 lol. and about 8 laps on the sled. brutal.

weight
180.6

notes
doesn't look like a lot on the workout log but it was freaking brutal.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
overhead press
bar x 20
95 x 10
115 x 1
125 x 1
135 x 5
140 x 2 x 5

db curls
3 sets of 10-12
+ 4 drop sets

dips
bw x 3 x 10

wod 1
10 to 1 reps of
155lb floor press
1 to 10 reps of
pull ups
time: 13min

wod 2
one person row 250m
one person 3 burpees + max rep KB swings (50lbs) until 60 reps are hit
rotating every time person finishes on row
time: about 6:50

weight
181
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
squats
bar x 10
95 x 10
135 x 5
175 x 1
205 x 1
225 x 1
245 x 3
255 x 5
275 x 1
235 x 6

power cleans
95 x 10
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 5 <-- getting heavy

deads
225 x 1
245 x 1
265 x 1
285 x 1
295 x 5 <-- way too easy, could have 10 repped

conditioning
5 rounds
12 x 135lb deadlifts
9 x 135lb hang power cleans
9 minutes.

notes
normally that wod is 12/9/6 of deads/cleans/jerk at 155lb but I'm working back into things and didn't want to do 42 push jerks the day before a pressing day.

weight
181.6 <-- crazy stable lately.
 
Dustin07

Dustin07

Well-known member
Awards
1
  • Established
awesome workout last night.

bench
bar x 20
95 x 20
135 x 10
155 x 1
175 x 3
195 x 3
215 x 3 x 3

dips
bw x 10
+25 x 10
+35 x 10

db curls
40lbs 3 x 10
+ 3 drop sets

wod
7 rounds:
300m row
20 x 20lb russian twists
10 x 50lb goblet squats
19 minutes

(we set a goal of 8 rounds with a 20 min cap so my wife and I might try it again in a couple weeks)

weight
178.6
 

Similar threads


Top