Ran

Jogged down to the park .7 miles down hill (6min), 178 ft elevation drop. The park is shit for sprinting wet and lumpy grass ripe for a sprained ankle. Jogged back home 6min.

Rest

1.2 mi run @ 12min
-chillin... glutes and hams still sore.
-mixed in a few all out sprints. I felt really off balance doing these on my toes.

Strength Saturday

A1 Handstand push-ups 3s x 4r
A2 Pistols 20lbs x 3s x 6r
B1 Wide grip pull-ups 3s x 6r
B2 Band good mornings Green band 3s x 15r

-Circuit x 3
V-ups x 5
Side bends 16kg KB x 10/10
Chinnies x 40
Rest 60-90sec

-45-60sec between sets
-HSPU not bad
-Pistols were hard at last set
-Last pull-up my chin just barely cleared the bar. I would call B.S. if I saw some one else do it.
-Add the yellow band for the BGMs
-Abs were good, nice burn from the chinnies, next time V-ups x 6, Side bends felt out of place in the circuit due to the other two drill being on the ground. Floor wipers maybe?
-Total time including abs was 28min which is about where I want it for work days.

ICT 2

Wood choppers x 5
Med ball slams x 8
Burpees x 5
Rest
Repeat 8x

Rolling neck bridges 3s x 15r

-Burpees with clap up top and no push-up
-Untimed but kinda slow

Been pussing out somethin fierce. Procrastination and laziness from school has been spillin over. Today is the last day of summer session. Learn and don't repeat.

Expolosive

A1 Plyo-pushup 3s x 8r
A2 Squat jump 3s x 12r
B1 One arm band press yellow x 3s x5r
B2 Lunge jump 3s x 10r
C1 Chinups 3s x 6r
C2 Ankle hops 3x x 15r

Circuit x 3
Crunches x 10
LHS x 20
Plank x 20-30sec (burn)
Rest 45-60sec

-Cut reps on plyos: pushups and presses 5r, jumps 8r. Felt like the movement was slowing down too much as the set went on. Other than that everything felt good.
-Abs were rough. Good workout though.
-I should have timed this. Seemed close to a half hour though. All rest between sets 45-60sec.

EIT #1

Burpees x 6
Push-ups x 12
Hindu squats x 18
Rope x 100 turns
- Circuit x 4 -

-Time = 10:05
-Good effort and not much rest accept between circuit 3 and 4.
-Hams sore from yesterday

Strength

-Tried out some new shit today... it didn't go that great

A1 OAPU x 4s x 3r
A2 Pistols 15lbs x4 x 5r
B1 KBPress 2x 24kg x 3s x 3r
B2 Band GMs green x 3s x 15r
C1 Ring pull-ups x 3s x 3r
C2 Calf raise (1 leg) 24kg x 3s x10r

-After A1 & 2, attempted hand stand push-ups against the door couple with band hamstring curls. I was too weak for the HSPU and straight didn't like the way the curls were feeling. I think the curls are worth doing however and will fuck with them on the weekend. HSPUs are too hard to do after OAPU at this point.
-Skipping B altogether next time.

ICT 1

Cicruit
Burpees, Ring pull-ups, Push-ups, Hindu squats
round 1 30sec each then 23, 15, 8sec

-Got some rest resetting my watch between circuits. Next time go for reps. 30sec is approx 10 burpees, 7 pull-ups, 15 push-ups and 15 squats.
-I fucked up on the order too. Squats before push-ups.
-The circuit wasn't too taxing on my wind but the push-ups and pull-ups were hard. It will be more fun next time with no rest.
-Do yourself a favor and at least do some abs and neck tonight.

ICT 2

5 medball woodchoppers
8 medball slams
5 burpees
-x8 (8:20)-

-I may loose a lung here

EIT #5 / 2

Rope 30sec (sprint)
Push-ups 30sec
Hindu Squats 30sec
Rest 60sec
-- x 4--
A1 V-ups 5, 5, 3
A2 LHS 10, 10, 10
B1 Chinnies 15sec
B2 Side planks 30sec (l &r)

-EIT was no prob. Least push-ups: 15, least squats 16. Squats were not an issue but push-ups were hard.
-30-45sec rest on A1&2. V-ups are hard. Strive for 3 x 5.
-No rest B1&2. Decent burn on chinnies and last set of planks hard.

Recovery

Pull-ups x 6
Rope x 5min
3x
Knee tuck hangs 3 x 30sec with a pull-up at the end
-Some glute/ham soreness from yesterday

Rebuilding with iron

A1 One arm DB BP 50lbs x 4s x 5r
A2 Deadlift 155lbs x 4s x 5r

B1 Pull-ups BW x 3s x 4r
B2 Pistols 10lbs x 3s x 4r

Finisher: KB Swings 16kg x 3s x 15r

-All rests were ~60-90sec accept finisher, 30sec.
-Easing back in to it. The DOMs may tell another story tomorrow.
-Swings were too easy to be called a finisher. Up reps to 20 next time.
-This workout took awhile. I will attempt to compress it and time it next time.

ICT 9 divided by 2

Burpees x 30sec (~10)
Chinnies x 30sec
Hindu Push-ups x 30sec (~5-6)
Lunges x 30sec (~12)
Med-ball slams x 30sec (~18)
Rest x 60sec
4 rounds

-Hams felt a little sore pre-workout. Everything feels good now.
-Burpees done minus the push-up.

EIT #1 divided by 2

Burpees x 6
Push-ups x 12
Hindu Squats x 18
Rope x 100 turns
4 x, ~10min total

Full-Contact Twist 25lbs x 3s x 5r (1min rest)

A. Neck raises 17.5lbs x 15, 15, 15
B. Twits yo' wrist 12.5, 12.5, 15lbs

-EIT was tough. Hyperventalating at the end.
-Burpees done without the push-up.
-FCT hard but go to 27.5 next time.
-Neck go to 20lbs next time.
-Wrist go to 15lbs next time.