Because of space considerations, I started in the middle of the sequence of exercises, so my filthy 50 looked like this:
50 pushpress 33# (unbroken)
50 wallball 12#
50 burpees (slow but steady)
50 doubleunders (unbroken)
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking lunges
50 knees to elbows (verrryyy ssllloooowww)
After the first five, I can only do like two knees to elbows in a row. I will practice what I think is the trick to stringing them together without the extra swing and without stopping so much. I think it has to do with the chest, in the same way you push your body back away from the bar at the hollow portion of the kipping pull-up.
Ran out of time today so all I did was a 5-3-1+ shoulder press workout up to two at 88 lbs. Based on that, my 1-rep max should be 93.
Today, a strength-endurance workout, I suppose.
10 push-press at 75 lbs
5 weighted pull-ups
Six sets. The weighted pull-ups for each set were 8 kg, 12 kg, 16, 16, 16, 20. I can do multiple pull-ups–three or four in a row–with all the weights except 20 kg, where I can only do singles.
25 broad jumps
My time: 15:38. Last time we did this we ended on burpees–this time Lovoka decided to add the final run!
Lead Legs, 5 rounds for time:
20 goblet squats 16 kg
My time: 11:04
I have a great new shoulder stretch that is helping my left shoulder move better and both of them feel looser, along with what the chiropractor is doing for my neck (including the exercises he gave me). I hold a PVC stick behind my back, palms down, and hook it behind a pole. Then I can lean out or step out against it, elevating my arms and pulling my shoulders back. I have to concentrate on not letting the shoulders round forward but keep them pulled down. It feels so good!
First, 6 x 5 back squat up to only 145. Trying to focus on a rigid spine after working with Dave and Scott at CF Seattle last month. Tom got a video of my last set… it still looks like I hyperextend a little when I start up.
Between sets of squats I did sets of 5 weighted pull-ups at 35 lbs. Then:
21-15-9 pushpress (65 lbs) and V-ups (good ones only!). Time: 4:58. I did all the push-presses unbroken and should have used 75 lbs.
Next I’ll run up the hill on my way home.
Catching up! Today:
5 deadlifts (125 lbs)
10 knees to elbows
5 ring dips with a mini band
AMRAP 15 minutes – 8 rounds
Yesterday: Front squats up to 5 at 170 then
15 rounds for time
5 kettlebell swings and 5 SDLHP, 20 kg
5 kettlebell pushpresses per side, 16 kg
Time: 21:40. Not very fast but I was pleased that I was able to pushpress the 16 kg for all the rounds.
Monday: Deadlifts up to 5 at 190 then
The dumbbell “bear”
EMOTM 20 minutes: 5 deadlifts, 5 HP cleans, 5 thrusters with two dumbbells.
I started with 25 lbs. Prescribed was 40% bodyweight so that was the right weight for me. But after 14 rounds my back had an odd twinge in the right side so I switched down to 20’s to finish.
I dread long workouts, but lately I’ve been choosing to do them just for that reason. I think I’m getting used to them–or at least getting used to the fact that I can always do them even if I’m never the fastest!