Recap: Wed, Fri, Sat, Sun

30 November

Shoulder Press 3-3-3-3-3
100, 120, 125

I was not thrilled with this.  By now I should be able to complete the 5 reps of 125#.  Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now.  I need to re-evaluate and make sure I am doing everything properly i.e. record myself.

Shoulder Press 12 =>15
100# at 12 reps

This was my first time completing this workout at 100# for 12 reps.  I was happy that I at least have progressed on this one.

AMRAP in 15 min. of

7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders

I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came.  There were a few times where I got tripped up on the rope as well which did not help with the time.  Didn't have any issues with the sit-ups.

02 December

15 Reps of each:

Shoulder Press, Push Press, Push Jerk.  After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.

SP: 95#
PP: 115#
PJ: 135#

03 December


Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.

Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.

100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m

I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#

04 December

Overhead Squat 5-5-5-5-5

115, 130, 140,150, 160 (4)

I'm not going to lie.  I honestly did not feel like working out that day.  I'm not sure why.  It has actually been quite sometime since I have felt like that.  I didn't feel extra motivated.  As you can see I still went and I have no regrets about going.  I mean honestly who could have regrets about getting stronger.