SEALFIT WOD

10 rounds

10 Pull Ups

10 Air Squats

10 Toes to Bar

10 Dips

10 Clapping Push Ups

27:58

Pull ups were kipping. Overall I didn't think any one of the exercises was that difficult. Combined they really killed me.

Good WOD.

HOOYAH

Steve

Back to training

The soccer season has ended. Sadly we did not win sectionals. I started training yesterday just seeing where I was in terms of weight.

Todays workout

Racquetball

10x95# BP

5x135# BP

5x145# BP

4x155# BP

10x45# DB Incline BP

10x50# DB Incline BP

8x55# DB Incline BP

10x60# Curls

6x70# Curls

8x70# Curls

Weighted Dips

I also practiced some double unders. 

I'm back for a while. I'm trying to figure out a good training plan. Im going to a sports medicine place soon to male sure I am ok to train with the injury I sustained over the soccer season. 

More updates to come.

HOOYAH!

Steve

Chest and Triceps

Yesterday

Racquetball

Bench press:

10x115#

10x135#

5x155#

4x165#

Dips: (double what gautam did)

22

14

12

10

Skull Crushers:

10x60#

8x70#

This was the first time I did skull crushers. It was a great tricep workout. Ill be in the gym today. 

HOOYAH

Stevd

Handball

Handball: 30min

Front Squat (from ground. Clean to shoulders):
5x#95
5x#115
5x#135
3x#145

DB Bench press
10x#35
10x#45
10x#50
8x#55
10x#60
6x#70

Drills and Skills: Double unders
I got a set of 7 in a row

Dips:
10
10
10
19
10

Tonight I had conditioning camp. It is a pre season training camp with our soccer team that last 2 hours. It is mostly running, bear crawls, abs, jump rope, ploy, and ladders. There is very little actual work with the soccer ball and it leaves me utterly exhausted. 

HOOYAH
Steve

Power Lifts and Fran

Shoulder Press:
3x#95
3x#115
3x#115
3x#115
3x#115
5x#115

Drills and skills:
Snatch
Clean and Jerk

Fran:
21-15-9
Thrusters #65
Pull ups
10:05

Deadlift:
5x#115
5x#165
5x#225
5x#225

Bench:
10x#125
5x#135
3x155

Incline DB Press
10x#45
10x#45
8x#50
6x#55

5x max set dips
10
7
9
10
7

100-75-50-25
4 Count Flutter Kicks
Russian Twists

Dips

5x10 dips
10x5 dips

Total: 100 dips

More bench

Yesterday no WOD.

Today:

5rounds
15 medicine ball squats 16#
10 db press 15# each
5 dips (last set went for max reps 12)

Bench Press
7x115#
7x115#
7x115#
5x135#
5x135#

Abs:
Long plank
2:30min before form was too bad to continue.

Im sore.

Heavy

Yesterday 1/2 gallon of milk and worked on form for handstand push ups in the evening.

Today:

5x5x160# back squat 
5x5x140# bench press

4rft with 20# weight vest

6 strict pull ups
12 dips
18 bulgarian split squats (9 per leg)

Time 11:00

Afterwards I worked on some double-unders. I don't do them very often, so I ended up doing them as 1 double-under, 1 regular, back and forth. Probably totaled around 30-40.

I'm going to try to work in more double-unders and HSPU. They are good exercises and should help me build more strength. Now all I need is a jump rope.

HOOYAH
Steve

Pull/Dip

Today I did my first lifting session for Strong Lifts 5x5. I am using this as a basic linear progression model for my weight training. How it works is you do 5 rounds of 5 reps of the certain power lift. Then when  you can do that weight, the next time you do the lift you add five pounds. Thats it. With this in addition go the GOMAD diet I am hoping to increase my strength tremendously.

Today:

Warm up:
10 back extension
10 back extension 25#
20 pull ups
10 box jumps 30"
15 dips

Started with some drills and skills with muscle up on rings.

5x5x135# bench press

For time:

120 pull ups
120 dips 
(first 60 each unassisted, second half assisted 50#)
Time: 34:00

Count each break in sets and at the end multiply by 3 and do that number of burpees. 

48 burpee finish

Trained with a marine. Apparently he has a chin up record of 45 dead hang. My jaw dropped when I heard that number.

Milk: 2/3 gal
Tomorrow is hoover ball.

HOOYAH
Steve

More Bench

Practice yesterday.
Today:
Warm up:
7.2 mile bike ride

Bench press
10x54#
2x65#
2x85#
2x95#
2x115#
2x135#
2x155#
1x165#
1x175# fail

5 rounds of:
10 sets of
1 knee raise on dip machine
1 straight leg lift dip machine
5 dips


Back squat:
10x65#
10x95#
5x115#
5x135#
5x155#
3x175#
3x185#
3x205#
1x225#

Back Extension 25#
x10
x15
x20
x15
x10



3rounds each

10 seated row 100#
10 lat pull down 100#

HOOYAH!
Steve

Morning workout

10 rounds of
5 dips
5 chest to bar pull ups
5 30in box jumps

25 flights of stairs every step

I am in the car now for a 3.5 hr drive so I probably wont get in another workout till tonight. Probably will be a run.