burpees & snatches

subbed burpees with 20# weighted vest for rowing today. WOD was:
40 burpees
50 40# db snatch (25 each arm)
30 burpees
36 40# db snatch (18 each arm)
20 burpees
20 40# db snatch (10 each arm)

all snatches were power snatches from the floor...time: 22:19

one full round cfwu to start...some samson stretching and OHS to cool down.

HSPU and pull up ladder

this is a new one..do one HSPU and one pull up the first minute, 2 HSPU and 2 pull ups the second minute, 3 of each the third minute, etc. When you are unable to complete the required number of reps for one of the exercise, continue with the other exercise as long as you are able.

I went to failure on HSPU, then switched to band aided HSPU until failure and finished with pull ups.

Got 6 rounds +5 reps in round 7 of HSPU (didn't finish all of round 7)
Got round 8 + 8 in round 9 of band aided
16 full rounds +13 in round 17 of pull ups. (new PR on pull up ladder by 1!)

Totals for 17 minute WOD = 26 HSPU, 16 band aided HSPU, 149 pull ups

70 burpees done pre-WOD in sets of 10 for time. High=28.72, low=23.41 avg= about 26.8. 8 burpees done post WOD

deadlift

1-1-1-1-1-1-1

warmed up with some burpees, pull ups, & stretching. DL warm up with 5x135, 3x 225, and 1x295

345
365f
345
350
350f
350f
345f
315
345
345f
340
340

total weight of makes=2380 (last time 2375)

Murph

St . Patty's Day tradition. Subbed some burpees for push ups and squats, so my WOD looked like this:

Run One Mile
80 burpees
100 pull ups
120 push ups
220 squats
Run One Mile

I put on the 20# weight vest, ran one mile, then did 1/2 of the exercises. I took the vest off, did the second half of the exercises, then put the vest back on, ran a mile, and was done.

Time 54:25. First day running outside in a long time. Ran from depot down around circle in the park and back to depot.

Rest Day?

Tuesday, 3/16 was a rest day, in addition to Wolfgang Van Halen's birthday.

Only thing to do was 75 burpees. I picked up a 20# weight vest earlier in the day and decided to do some of my burpees wearing the thing. I did 60 burpees with the vest, then 15 without. Nice rest day workout. I think I'll try to do burpees on a regular basis with it on to help with 100th day time.

Gonna shatter last year's!

AMRAP 20 minutes:
15 back extension
15 toes to bar
15 75# OHS

warmed up with burpees, 20 seconds on, 20 seconds off for 8 rounds. 8,7,7,7,7,7,7,8 burpees for a total of 58 burpees

For the WOD, I got 3 full rounds, plus the back extensions, toes to bar, and 3 OHS. That's probably the most I've OHS (combination of weight and reps). I really need to focus on form...as long as the weight stays back, I do OK, but as soon as it moves forward at all, I lose it. Shoulders very tired at the end.

cooled down with 16 burpees and went home.

The Weight

WOD as Rx...weighted pull ups 1-1-1-1-1-1-1

did burpees as warm up. 10 at home. At depot did Tabata style with rotating sets of burpees, burpee pull ups, and weighted burpee pull ups using a 25# db chained to my waist. It was a little tricky getting the belt on and off between sets. May have lost a couple seconds on either side, but not bad.

sets dones as follows (R)egular, (J)umping, (W)eighted:
R-8
J-5
W-3
R-7
J-4
W-2
R-6
J-4
J-3
total of 42.

WOD = 50, 75,75,70,60,65,65
the 75s were questionable, got my nose to the bar, but couldn't get chin over. I'm a little disappointed in missing them, but the pull ups in the warm up had to have an effect.

cool down was 8 burpee pull ups, 10 double clap burpees, and 3 burpees