random workout of the day

5 sets 5,4, 3, 2, and 1 reps

1 rep = 5 ring rows and 5 ring dips (so the first set is a total of 50 reps)

rest 1min 30 secs between sets.

rest 3 minutes

Punching Bag Holding Game (50+lbs.)

Rules:

-You must hold the punching bag for 10 consecutive minutes
-The first and last minute you must hold the bag over your head
-You can hold the bag in two ways only, over your head or in your arms how youe would carry a new bride over the threshhold
-You can rest for 10 secs per minute. The only way you can rest is by hugging the bag
-You must remain standing the entire 10 minutes
-Every time the bag rest on your shoulders or you drop it, the penalty is a 1 mile run

I think that’s about it. Making a workout a game is always fun.

Last 4 Weeks of Workouts (Week 4)

This is suppose to be the “unloading” week on the Wendler Strength program. Pretty much only suppose to only hit up like 40% of your max on everything. I decided to do a good amount of Running and CrossFit instead. Going to hit the lifts up again in WEEK 5.

Day 1:

9 RFT
5 thrusters @ 95
5 strict chins
5 Plate slams

completed 13:09

3 RFT

5 power cleans @ 165
10 box jumps
15 ring rows

completed 7:07

Skill work
5 hand stand holds
5 hand stand walks 25ft.

Day 2:

Run 2 miles

Didn’t get the time.

Day 3:

5 RFT

3 bar muscle ups
100 yd. bag sprint
12 KB swing 2 pood
10 bar push-ups

completed 16:25

Run 1 mile

Very slow @ 8:39

Day 4:

Ring Hand Stand Push-Ups
3-3-3-3-3

The “Bear” Complex
95-105-115-125-135

CrossFit:

100 double unders
100 hand release push-ups
100 air squats
100 ab mat sit ups
100 double unders

completed 20:48

Day 5

Strength:
DE: Push Press 12 sets of 2 on 1:00 @ 55% of 1RM
5-10 minutes rest

CrossFit:
As many rounds as possible in 12:00 of:
12 Front Squats, 155
15 Ring Dips

Last 4 Weeks of Workouts (Week 3)

WENDLER STRENGTH PROGRAM

This week I was sure to do all the core strength lifts but I eased off of the auxiliary exercises. I want to try and get cardio back up into swing since I haven’t been able to since the surgery.

Day 1
Military Press:
5 @ 115
3 @ 125
1 @ 145

Protocol 10-7-4-2 @ 95

Push Press 2×6 @ 135

Run 5 min, still recovering from surgery. First Run not too bad, but had to keep it very short.

Day 2
Power Clean:
5 @ 165
3 @ 195
1 @ 225

Protocol 15-12-10-8 @ 105 (hang clean)

Half Clean and Drop (from ground) 3×4 @235

Day 3
Squat:
5 @ 235
3 @ 265
1 @ 300

Protocol 15-12-10-8 @ 145

Day 4
Deadlift:
3×10 @ 225

100 ft farmers walk w/ 1 pood and 2 pood
15 Burpees
100 ft. bear crawl
15 burpees
100ft. farmers walk w/ 1 pood and 2 pood.

Day 5
Floor Press:
5 @ 185
3 @ 215
1 @ 235

8 min AMRAP:

3 Thrusters @ 135
7 Clapping Push-Ups
Completed 8 rounds

3×15 Ring Dips

8x30sec run; rest 90 sec.

Last 4 Weeks of Workouts (Week 2)

WENDLER STRENGTH PROGRAM

Day 1
Military Press:
5 @ 105
5 @ 115
5 @ 135

Protocol 15-12-10-8 @ 75

Push Press 2×6 @ 135

Barbell Shrug 3×8 @ 235

Kettlebell Press 3×8 @ 1.5 Pood

Sumo Deadlift High Pull 3×8 @ 95

Day 2
Power Clean:
5 @ 165
5 @ 185
5 @ 205

Protocol 15-12-10-8 @ 95 (hang clean)

Half Clean and Drop (from ground) 3×4 @225

Behind back barbell shrug 3×8 @ 205

Kettlebell Clean 3×10 @ 1.5 Pood

Low Squat to high plyo box jump 3×12

Day 3
Squat:
5 @ 225
5 @ 255
5 @ 285

Protocol 15-12-10-8 @ 135

Babrbell Lunges (total steps, not each leg) 10, 8, 6, 6 @ 135

Step-ups (low) 3×10 @ 2 pood

Good Mornings 3×8 @ 135

Day 4
Deadlift:
5 @ 265
5 @ 305
5 @ 340

Protocol 15-12-10-8 @ 145

Bent Over Rows 4×8 @ 145

Pull-ups 21-15-9 UBK and 13-9

Day 5
Floor Press:
5 @ 185
5 @ 205
5 @ 225

Protocol 15-12-10-8 @ 145

Close Grip Floor Press 3×8 @ 135

Ring Dips 3×10

Kettlebell Floor Press 3×4 @ 2 Pood

Last 4 Weeks of Workouts (Week 1)

WENDLER STRENGTH PROGRAM

Day 1
Military Press:
5 @ 95
5 @ 105
5 @ 125

Protocol 15-12-10-8 @ 75

Barbell Shrug 3×8 @ 225

Kettlebell Press 3×8 @ 1 Pood

Kettlebell Sumo Deadlift High Pull 3×12 @ 2 Pood

Day 2
Power Clean:
5 @ 145
5 @ 165
5 @ 195

Protocol 15-12-10-8 @ 95 (hang clean)

Half Clean and Drop (from ground) 3×4 @225

Behind back barbell shrug 3×8 @ 205

Kettlebell Clean 3×10 @ 1.5 Pood

Low Squat to high plyo box jump 3×12

Day 3
Squat:
5 @ 205
5 @ 235
5 @ 265

Protocol 15-12-10-8 @ 135

Babrbell Lunges (total steps, not each leg) 10, 8, 6, 6 @ 135

Step-ups (low) 3×10 @ 2 pood

Good Mornings 3×8 @ 135

Day 4
Deadlift:
5 @ 275
5 @ 285
5 @ 315

Protocol 15-12-10-8 @ 135

Bent Over Rows 4×8 @ 135

Pull-ups 3×30

Day 5
Floor Press:
5 @ 155
5 @ 185
5 @ 215

Protocol 15-12-10-8 @ 135

Close Grip Floor Press 3×8 @ 135

Ring Dips 3×10

Kettlebell Floor Press 3×8 @ 1.5 Pood

Tricep Extensions 3×6 @ 1 Pood (each arm)