Catching Up on My Workouts

Thur 7/16

Hang power clean 1-1-1-1-1-1-1 reps

I don't recall what I did since I was on vacation and don't have the equipment. I believe this was the walk 6 miles with my wife and lay around the house workout

Fri 7/17

Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I did the latter...I did not time myself because I thought I would not make the entire amount. I think it took me about 20-25 minutes and I did sets of four each. They were assisted since I cannot kip on my home setup. But I got it done!

Sat 7/18

Rest - walked 6 miles with my wife in the morning and ran a 5K (Retro Run) that evening. Time was around 29 minutes. I was carrying my camera and I would stop and take pics along the route.

Sun 7/19

For time:
50 Box jump, 24 inch box (20 inch on stairs); 50 Jumping pull-ups; 50 Kettlebell swings, 1 pood (25#); Walking Lunge, 50 steps; 50 Knees to elbows (roman chair); 50 Push press, 45 pounds (30#); 50 Back extensions (good mornings with 10#); 50 Wall ball shots, 20 pound ball (thrusters with one 15# dumbell); 50 Burpees; 50 Double unders (one unders)

Burpees just plain suck. Those hurt the most.

Time was 29:40 and this was after trimming hedges for 5 hours...

Mon 7/20

Run 5k - did this on Sat and took day off

Tue 7/21

Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min

Wed 7/22

Rest

Thu 7/23

DT

Five rounds for time of:
155 pound Deadlift (100#), 12 reps
155 pound Hang power clean (80#), 9 reps
155 pound Push jerk (70#), 6 reps

Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.

Time 16:42