met con/circuit

50 x air squat
3 x 7 weighted pullup @ +20 (21 total)
3 x 7 weighted dip @ +20 (21 total)
5 x clean @ 115 (from the floor)

50 x air squat
3 x 7 weighted pullup @ +17.5 (21 total)
3 x 7 weighted dip @ +17.5 (21 total)
5 x clean @ 115 (from the floor)

50 x air squat
3 x 7 weighted pullup @ +15 (21 total)
3 x 7 weighted dip @ +15 (21 total)
5 x clean @ 115 (from the floor)

Total time 27:29. Attempted to do full squat cleans, but my form was more of a psuedo-squat/power clean combo.

All pullup/dip sets unbroken except the final pullup set @ 17.5

light work

Feeling like I might be getting a cold, so took it easy:

Light heavy bag work
Isometric ab work, including ring planks of various types
Ring pushups
A few Turkish get-ups

strength--squat, pullup

Alternating:

Back squat (high bar)
10 @ 135
8 @ 155
2 x 8 @ 165
6 @ 175

Weighted pullups:
6 x 4 @ +60
This is PR territory--pretty happy with this performance.

Then:
Elevated SGDL:
5 @ 135
1 @ 185

met con/circuit

Rower:
warm up, 1000 m
500m hard
10 KB press each arm @ 35
500m hard
10 KB press each arm @ 35
500m moderate
10 KB press each arm @ 35

then
10 burpees + 10 KB press each arm @ 35
2 rounds, untimed

endurance--short road run

CR223, ~5.8 miles. Decided to go very low HR. Set my HR limit at 145, and only hit it once or twice. Avg HR 137. Total time 1:02. Didn't have to walk at all to keep the HR low enough, though my plodding got real slow at times.

met con/circuit

5 x weighted pullup @ +20
10 x suspended pushups
15 x KB swing @ 53

8 rounds in 19 minutes and change. Pushups mostly broken into 7+3.

Then:
weighted pullup 2 x 5 @ +20
KB towel curl @ 53 8, 6, 6

met con/circuit

25 x KB swing @ 53
7 x pullup @ +15
7 x dip @ +15
10 x hang clean @ 95

25 x KB swing @ 53
2 x 7 pullup @ +15 (total 14)
2 x 7 dip @ +15 (total 14)
10 x hang clean @ 95

25 x KB swing @ 53
3 x 7 pullup @ +15 (total 21)
3 x 7 dip @ +15 (total 21)
10 x hang clean @ 95

Total time 21:57. Didn't push particularly hard; feeling kind of tired. Managed all swing, pullup, and dip sets unbroken, however.

Finished with eight extra pullups @ +15 to get 50 total.

endurance--short road run w/ intervals

CR314 at lunch. 5.5 miles with 5 or 6 short hard uphill intervals. Time 50:20. Avg HR 147, max 170, 16:50 over 149.

strength

Back Squat (high bar):
10 x 135
4 x 8 @ 165

Pullup:
10 @ bw
10 @ +25
4 x 5 @ +50

Some ab work with Kurt's KBs.

Felt good during the squats, but this evening my back feels a little tweaked.

endurance--short road run

CR223, 4-5 miles unknown distance. Turned back at Hollow Ridge Rd because I was worried about the knee pain from yesterday, but it turned out to be OK. Time 40:45. Avg HR 142, max 167, 12:30 over 149.

got a Concept 2

Got my parents' old Concept 2 rower. Didn't have a workout plan, this is what happened:

500m row
20 pushups, feet elevated
Goblet squat @ 53# KB (various reps)

3 rounds, untimed. The rower is brutal.

Misc abs & farmer's walks.

strength

Front Squat:
8 @ 95
5 @ 115
2 x 5 @ 135

Back Squat (high bar):
3 x 10 @ 135

Walking Lunge @ 50# DBs:
5 x 10 steps

endurance--short road run

CR314 at lunch, 5.5 miles. Six short uphill intervals, easy cruising speed for the rest. Avg HR 141, max 166, 10:30 over 149. Total time 50:51.

strength; fight club

Back squat:
5 @135
2 @5 @ 185

Snatch Grip DL on step:
5 @ 135, 155, 165, 165

Weighted Pullups:
9 @ + 25
5 @ +50
4 x 2 @ +75

After work: kickboxing class @ DMA.

misc kettlebells

At home today for MLK day, and very cold outside. Did a kind of random KB workout, including various swings, snatches, presses, ab work, etc.

endurance--short road run

CR223, 5.8 miles. Cold, snowy, and windy. Slow. Time 1:00:32. Avg HR 136.

met con/circuit

5 x weighted pullup @ +20
10 x feet-elevated ring pushup
15 x DB swing @ 52.5# DB (forgot to bring the KB today)

8 complete rounds in 18:15.

Did 2 more sets of weighted pullps for an even 50.

strength

Weighted Dips:
5 @ + 25
5 x 6 @ +45

Back Squats (low bar style):
5 @ 135
5 @ 185
2 x 5 @ 195
3 @ 195 (high bar style, but had knee twinges and cut the set short)
5 @ 195
2 @ 195 (to get photo)

4" elevated snatch grip DL:
2 x 5 @ 135
First time trying these--felt good; will try them again.

met con--chipper

Stayed home with Ian today, so I didn't have time for much:

Part 1:
10 burpees
10 KB swings @ 53
5 rounds in about 8:40.

Part 2:
20, 20, 30, 20 x alternate 1-arm KB swings @ 53.
Untimed rest between sets.

endurance--short road run w/ intervals; fight club

CR314 at lunch. 5.5 miles, with 5 short intervals on uphills. Total time 50:28, Avg HR 146, max 170, 15:40 over 149.

After work: Kickboxing class at DMA.

strength

Back squat (low bar):
5 @ 135
5 @ 185
3 x 5 @ 195

Weighted pullup:
5 @ + 35
5 @ +50
4 x 2 @ +75
3 @ +50

met con--chipper

At home in the bedroom--very cold today.

1. Max burpees in 10 minutes. Got 95, up 4 from last time, with perhaps somewhat better form, although my jumps are still pitiful.

2. KB clean & jerk @ 53. Time to 50 reps: 7:34.

3. A couple of sets of KB towel curls.

endurance--intermediate road run

CR223, 10 miles even. Time 1:47. Kept HR below 149. Avg HR 142. Took the GPS along, and to my horror discovered that my standard CR223 route, which I thought was an even 6 miles, is only 5.8 - 5.9 miles.

Had no problem keeping the HR down, but my hips got pretty tight toward the end of the run. This is my first longer run in a couple of months, and I'm definitely not accustomed to it right now. Felt good otherwise. No significant foot or knee pain, which is great.

strength

5 x 5 weighted dip @ bw + 45
5 x snatch grip DL @ 135
5 x std DL @ 185 (mid back felt tweaked after this, so I stopped)
2 x 10 (5 each leg) DB bench step-up at 2 x 40, 50# DBs
5 x 5 KB clean & push press @ 53

Felt generally tired and unmotivated--probably time for a rest day.

met con/circuit

5 x weighted pullup @ bw+15
10 x feet-elevated ring pushup
15 x KB swing @ 53

Max rounds in 20 minutes.

9 complete rounds in 19:25.

Finished off with 5 extra pullups for an even 50.

strength; fight club

Front squat: 5 x 95, 135
Back squat:
5 x 135, 165, 185
4 x 3 @ 185

Attempted 2 x 205 but depth was inadequate.

Alternated with weighted pullups:

10 @ bw
8 @ bw+25
5 @ bw + 45
3 @ bw + 70
4 x 2 @ bw + 70

At the end: worked up to 1-arm barbell snatch @ 70

After work:
Went to kickboxing class at DMA. I've decided to stop going to BJJ for now due to injury potential and my already injured knee.

endurance--short road run

CR223. New Year's Day. 6 miles, 54:33. Avg HR 149, max HR 166, 28:20 over 149.

Did two 3-minute intervals at 161-165 during the uphill part.