Deadlift

Tuesday, April 15, 2025

Garage Gym

1800

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Romanian Deadlift

Deadlift

8x135

8x135

5x185

5x185

3x225

3x225

Bench Press Heptathlon

Saturday, April 12, 2025

Home Gym

1000

Bench Press Heptathlon

With Kim and Jarrod

Bench Press Feet on Floor - 170, 180

Bench Press Feet in Air - 170, 175

Bench Press Reverse Grip - 0

Bench Press Alt Grip - 95, 115, 135

Bench Press Hands Together - 115, 135, 150* Record

Bench Press Right Hand - 45, 55

Bench Press Left Hand - 45, 55

Rampage - 95x22 = 2,090

Bench Press Roman Chair - 45, 55, 65, 75* Record

4th attempt for a record

New set up for Roman Chair worked well.  Centerline of utility bench 24 inches away from center of The Answer foot hold.  Use cushion as a safety.  Need to weigh down the foot hold with plates.

https://www.usawa.com/bench-press-heptathlon-and-record-day/

Metcon

Monday, April 7, 2025

Garage Gym

1200

Metcon

2 Min Rounds to complete at least 50 burpees

30 single under

*5 wall ball shots (14# to 10') 

*5 lateral burpees over line

- rest 2 min between rounds - 

*Add 5 reps every round

**Start where you left off

R1 - 1 + 33 (5) - Complete round, rope skips, 3 wall ball shots

R2 - 2 + 0 (10) - finished 10 wall ball shots and 10 burpees

R3 - 2 + 49 (15) - rope skips, 15 wall ball shots, 4 burpees

R4 - 3 + 24 (15) - finished remaining 11 burpees and did 24 rope skips

R5 - 3 + 54 (20) - finished rope skips, 20 wall ball shots and 4 burpees

R6 - 3 + 65 (20) - 11 more burpees

R7 - 4 + 54 (20) - finished last 5 burpees, rope skips and 14 wall ball shots

Programming from West Bound CrossFit which called for 4 rounds of the above.

Pull Up Finisher

5x1

Sunday Funday

Sunday, April 6, 2025

Home Gym

0900

Erg Triathlon

2000 m Row - 10:47

4000 m Bike - 10:10

2000 m Ski - 11:47

1700

Track Workout

1 mile warm up run - 13:07

8x 100 meter sprint (walking the curves and running the straights) on 2:00

My times were between 26 and 28 seconds

COC Silver Bullet

After hearing about all of the fun at Rolling Hills Grip Challenge 3, I decided to buy an IronMind Silver Bullet.  These go from $19 from IronMind.  With the 2.5kg calibrated plate, the price jumps to $219.  Shipping is another $10.  I want to play with it a little bit, but spending $200 for the plate is hard to justify.

USAWA Club Championship

Saturday, April 5, 2025

Garage Gym

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

DB Snatch

62

77

77#

Zercher

 

205

230

250#

Turkish Get Up

44

50#

Deadlift, Fulton Bar, Ciavattone Grip

233

243#

I was pleased with the 620 pound total.  I pressed out a snatch.  I might have had a little bit more on the Zercher.  I struggled with the TGU and Deadlift.  I was happy to get the numbers I did.  Only one record set in the open DB Snatch.

Sanjiv - 620 pounds (pts = 617)

Jarrod - 682 pounds (pts = 630)

Kim - 320 pounds (pts = 610)

Nisha - 170.5 pounds (pts = 441)

Back Squat

Friday, April 4, 2025

Basement Gym

1700

Warm Up

Bike Erg - 2000 meters

Row Erg - 1000 meters

Ski Erg - 1000 meters

Back Squat

8x45

5x95

5x95

5x95

5x95

5x95