Hotel WOD

I think today was one of my off days. I just wasn't feeling it in the gym. It was most likely due to bad nutrition beforehand but I can't be sure.

200 Push Ups Few Sets as Possible (FSAP)

40

25

25

25

25

30

30

200 Flutter Kicks FSAP

50

50

100

I increased the range of motion on the flutter kicks based on the video Stew Smith put on YouTube. It was harder, but not that bad. My range of motion was to his standard.

Pull Up Ladder

1 2 3 4 5 6 7 8 9 10

Overall the workout was more exhausting than it should have been. I think the week and a half off from being sick is really sticking around with me.

HOOYAH

Steve

Yesterday Hotel WOD

Short morning workout

10 10 10 x26kg DB Bench Press

100 x14kg ammo can press (single dumbbell)

There might have been something else. Can't remember.

HOOYAH
Steve

Past Week

Last week starting wednesday night (18th) to this past wednesday (25th) I had the flu. It obviously prevented me from doing any workouts. Xmas morning I flew out of the country to Curacao. Sincce I have ben here I have been trying to get in some semblance of a workout each day.

26th
I have been swimming laps of CSS in the ocean. I am mot sure the actual distance that I am going but each lap seems to be about 150m.

600m CSS

10 18kg DB Bench Press
10 20kg DB Bench Press
10 22kg DB Bench Press
10 24kg DB Bench Press
10 26kg DB Bench Press

5 16kg DB Shoulder Press
5 18kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press
5 20kg DB Shoulder Press

Each Arm
10 10 10 10 10 12kg DB Curl

27th

600m CSS

I hope to do a workout today. I am working on my PADI diving certification plus I still have 2 college supplements to do in the next couple days so it will be tough.

HOOYAH
Steve

Upper Body Only

To air on the side of caution with my leg injury from the soccer season, I am going to discontinue all lower body lifting for a while. I need this injury to go away for good before june.

5 5 5 x175# Bench Press

30 30 20 20 10 10 x30# ammo can press (1 DB)

10 8 6 x70# Curls

5 rounds

5 pull ups

5 chin ups

Max set of push ups

50

Max set of flutter kicks

100

I'm going to be sore tomorrow.

HOOYAH

Steve

DC #2

Morning Racquetball

Afternoon

10RFT

5 Burpee Deadlift 2x 53# KB

10 On the Bar Push Ups

15 Flutter Kicks

10:39

10x10 45# curls

Accepted to Norwitch University. I'm still going for the Naval Academy.

HOOYAH

Steve

DC Workouts

Yesterday:

5 x255# Deadlift

5 5 5 x175# Bench Press

5 5 5 x225# Back Squat

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

At home a lot of squats with m sister (age 8 as weight)

Today:

Plyo push ups

HOOYAH

Steve

Monday and Today

Monday:

5 5 5 x170# Bench Press
5 5 5 x205# Back Squat
5 x245# Deadlift

Afterwards max Sit Ups in 2 minutes
112

Thats a new PR. Up from around 85.

Today:
5 5 5 x160# Power Clean
5 5 5 x125# Shoulder Press
5 5 5 x215# Back Squat

Afterwards max Push Ups in 2 minutes
100

Thats a new PR. Up from around 75.

HOOYAH
Steve

Breaking the Stall

Racquetball

5 5 5 x120# Shoulder Press
5 5 5 x165# Power Clean
5 5 5 x195# Back Squat

5 5 5 x135# Front Squat

The shoulder press was much easier than it was last time. I don't know if I got too little sleep or what, but this time it was worlds easier. With the power clean and back squat the reps were a lot faster than last time. Front squat was low weight and I am going to increase reps to help assist the back squat.

HOOYAH
Steve

This week so far

Monday:

First set 225# Back Squat fail 

5 5 5 x175# Back Squat

4 3 3 x120# Shoulder Press

5 5 4 x150# Power Clean

5 5 5 x135# Front Squat

5 5 5 x95# Thrusters

5 5 5 x95# Hang Clean

Tuesday:

Rest

Today:

In the pool in the morning, continuous sets of 15yd underwater swim and 5 burpees.

Gym:

5 5 5 x185# Back Squat

5 5 5 x165# Bench Press

5 x235# Deadlift

100-75-50-25

Sit Ups

Flutter Kicks

Russian Twists

HOOYAH

Steve

Angie

100 Pull Ups 13:08

Sets of: (last 40 kipping)

15

17x5

100 Push Ups 4:28

Sets of:

35

4x15

5

100 Sit Ups 2:33

Continuous

100 Squats 3:08

4x25

Time: 23:20

HOOYAH

Steve

Running

I tried running again yesterday. I didn't have pain but it didn't feel right.

5rounds

2 flights of stairs bent arm 15# kettle bells

10 60# KB swings

20 Push Ups

HOOYAH

Steve