January 19, 20197 yr Yesterday... Strength: Deadlift and Bench Press Metcon: 20 min AMRAP 40 double unders 20 Kettlebell Swings 53# 40 Double Unders 20 Cal Row 40 Double Unders 20 DumbBell Box Step Overs 35#
January 20, 20197 yr Author I have 13 workouts in this year. Trying to start benching again. Right now I am sticking with dumbbell benching. Once I get back to doing the 100 pound dumbbell for three sets of ten, I will add dumbbell decline to the program.
January 23, 20197 yr Sorry for the late update. I went from 204lbs to 203lbs (1/11/19-1/18/19). A pound a week is my goal. This week has been a struggle. Worked 12 hours Saturday, Sunday and Monday and 10 today (early call in). With lack of sleep comes poor eating habits, done easily enough when you’re getting free food. Didn’t get to run Saturday morning or today bc of busy schedule. I’ll hit the weights tomorrow Thursday and Friday. I’ll run tomorrow and Thursday and Saturday. Looking for 202lbs Friday morning but not holding my breath.
January 23, 20197 yr Today (I haven't done it yet): 20 Minute AMRAP (as many rounds as possible): 24 Burpees 12 Lunges with an overhead barbell (I am guessing weight will be 95 pounds for males). 6 Power snatches 3 Rope climbs The rope climbs will kill me. I should be OK with this rest.
January 23, 20197 yr Today (I haven't done it yet): 20 Minute AMRAP (as many rounds as possible): 24 Burpees 12 Lunges with an overhead barbell (I am guessing weight will be 95 pounds for males). 6 Power snatches 3 Rope climbs The rope climbs will kill me. I should be OK with this rest. Good luck. The overhead lunges would get me.
January 23, 20197 yr Haven’t done anything since Friday. Down 8 pounds over the last 3 weeks. Will be getting back in the gym this afternoon.
January 23, 20197 yr Good luck. The overhead lunges would get me. They may get me too. I know I will be OK with the burpees and the snatches.
January 24, 20197 yr Last night... Metcon Against a 3-minute running clock: 30/20 Calorie Row or Ski-Erg Max Calorie Bike in Remaining Time Rest 2 minutes and repeat for TWO TOTAL SETS. When the running clock reaches 10:00... Against a 2-minute running clock: 20/15 Calorie Row or Ski-Erg Max Calorie Bike in Remaining Time Rest 90 seconds and repeat for THREE TOTAL SETS. When the running clock reaches 20:30... Against a 60-second running clock: 15/10 Calorie Row or Ski-Erg Max Calorie Bike in Remaining Time Rest 60 seconds and repeat for FOUR TOTAL SETS.
January 25, 20197 yr Sorry for the late update. I went from 204lbs to 203lbs (1/11/19-1/18/19). A pound a week is my goal. This week has been a struggle. Worked 12 hours Saturday, Sunday and Monday and 10 today (early call in). With lack of sleep comes poor eating habits, done easily enough when you’re getting free food. Didn’t get to run Saturday morning or today bc of busy schedule. I’ll hit the weights tomorrow Thursday and Friday. I’ll run tomorrow and Thursday and Saturday. Looking for 202lbs Friday morning but not holding my breath. Slow and steady
January 25, 20197 yr Last night... Weightlifting Every 90 second for 15 minutes (10 sets) 1 Power Clean + 1 Split Jerk Build in weight each set, last set should be heavy Metcon For Time: 21-15-9 Shoulder-to-Overhead (115#/75#) Toes-to-Bar Rest 4 minutes then do... 12-9-6 Alternating Dumbbell Snatches (70/50) Chest-to-Bar Pull-Ups I scaled the weight to 95# on the S2O and 50# dumbbell on the snatches.
January 26, 20197 yr Author I missed the last five days, with mom passing away I did not have it in me to lift. Today was 56 minutes on the Bike and 65 minutes on the floor (lifting).
January 27, 20197 yr MWF- walk 18 holes at Ft. Myers CC TThS- do 7.5 miles on elliptical Su- offday Finish all 7 days the same with a hot shower, BGP and alternating curling a nice Glen Fiddich and the TV remote.
January 30, 20197 yr Yesterday we redid 17.1 10 DB Snatches 15 Burpee Box Jump Overs 20 DB Snatches 15 Burpee Box Jump Overs 30 DB Snatches 15 Burpee Box Jump Overs 40 DB Snatches 15 Burpee Box Jump Overs 50 DB Snatches 15 Burpee Box Jump Overs I did this workout in the open scaled (35 pound DBs and stepped over 20 inch box). I got through 38 of the DB snatches in the round of 50. Yesterday I did it RX (50 pound DBs, 24 inch box, and jumped them all). Ironically enough I got to the same spot, 38 of the DB snatches in the round of 50. It is a pretty hard workout. Not gonna lie, I hope this isn't the old one that Castro repeats in 2019.
February 4, 20197 yr I don't guess I'll ever be in a condition to truly "work out" again. That being said, I just got a new Fitbit. Here's my issue. It looks like the step counter is reasonably accurate; but the "mileage" appears to be artificially high. Is there a way to set the thing, for lack of a better term, for "shorter steps"?
February 12, 20197 yr Been hit and miss on working out the last couple of weeks. Work had me traveling some then I tweaked my back. I'm getting back to a regular routine this week. Last night: Weightlifting 3 position snatch complex, EMOM every 2 mins for 16 mins High Hang Hang From the floor Metcon 4 Rounds for time 12 Pull Ups Snatches 12 Toes To Bar rest 2 mins between rounds For the snatches Round 1- 10reps @ 75# Round 2 - 8reps @ 95# Round 3 - 6reps @ 105# Round 4 - 4reps @ 115# I scaled to the weights above.
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