I like my IMs how I like my steak: still Moo-ing

Friday - December 27

Strength
  • 45m

Sister skipped out on the workout today so I decided to retest the pre-program workout that I did 6 weeks ago before starting GBB.

1A) 3 sets of pullups in 7 minutes: 37 total up from 23 total

2A) 3 sets of pike presses in 7 minutes: 84 total up from 64 total

3A) 8 min AMRAP, total # complexes complete - did 7 w/45# KB up from 5 w/ 30# KB
a) KB sumo deadlift x6
b) KB sumo DL high pull x6
c) KB ground to overhead x6
d) KB goblet squat x6

Great progress all around!

Then finished with day 12 of the 12 days of Badassness
On the 12th day of Badassness coach T gave to me:
12 Overhead squats w/ 35# KBs
11 Manmakers w/ 35# KBs
10 dips/10 pullups
9 Pistol Squats/leg
8 Handstand pushups
7 pullups
6 double KB squat cleans w 35#s
5 double KB thrusters w/ 35#s
4 rounds of American swings w/ 45# KB - 20s work, 10s rest
3 double KB snatches w/ 35#s
2 Turkish getups per side w/ 45# KB
1 set of 25 burpees in 1:45

Thursday - December 26

Strength
  • 30m

Set 1: 3x through, 45s work, 15s rest
A)KB ground to overhead - 45#
B)Pushups
C)Bulgarian split squat R w/ 45# KB
D)Bulgarian split squat L w/ 45# KB
E)Plank Jacks

Set 2: 2x through, 20s work, 10s rest
A)Lunge jumps
B)Plank to triceps extensions
C)Close grip pushups
D)Side Plank R
E)Side Plank L
F)Run in place
G)Spiderman pushup plank R
H)Spiderman pushup plank L
I)Jumping Jacks
J)Plank

Set 3: 5x through, 20s work, 10s rest
A)Hollow rocks
B)Russian twists w/ 20# KB

Good Christmas yesterday despite feeling a little under the weather. I think I OD'd on sugar the night before. Feeling better today, but still phoned in the workout a bit because I wasn't feeling 100%.

Wednesday - December 25

Tuesday - December 24

Strength
  • 45m

Did this first: On the 11th day of Badassness coach T gave to me:
11 Manmakers w/ 35# KBs
10 dips/10 pullups (supposed to be muscle ups, but no equipment to try these on)
9 Pistol Squats/leg
8 Handstand pushups
7 pullups
6 double KB squat cleans w 35#s
5 double KB thrusters w/ 35#s
4 rounds of American swings w/ 45# KB - 20s work, 10s rest
3 double KB snatches w/ 35#s
2 Turkish getups per side w/ 45# KB
1 set of 25 burpees in 1:25

Workout w/ my sister - Way better than yesterday's. We were dead by the end.

Set 1: for time - 10:36
A)Jump Squats x25
B)Spiderman pushups X 10/side
C)Alternating Prisoner Lunges - 25/side
D)Triple stop pushups x20
E)Jumping Jacks x100
F)Narrow BW squat X40
G)burpee/cross body knee tuck combo x15
F)KB swings x40 w/ 45# KB

Set 2: 1x through, 40s work, 20s rest
A)Bear Crawl
B)hands up pushups
C)spiderman crawl
D)hindu pushups
E)Kong walk
F)scorpion pushups
G)army crawl
H)close grip pushups

Set 3: 5 min AMRAP - This got brutal fast!
A)Jump squats x3
B)Lunge jumps x3/side
C)10 yd shuttle sprint (3x up and back)

Grand finale: Death by burpee
EMOTM x6, 8....until failure to complete in 1 min
Made it through round of 16 plus 13 burpees the next round - sister was one burpee short of making it through round of 16

Monday - December 23

Strength
  • 30m

1st Workout w/ my sister

Set 1 - 2x through, 60s ea, 60s rest between rounds - 15# DBs
A)Squat Press
B)Sprawl Thrusters
C)Hero lunges

Set 2 - 1x through, 60s ea w/ 35# KB
A)Goblet squat
B)overhead orbital -CW
C)overhead orbital -CCW
D)High pulls
E)Around the world - CW
F)Around the world -CCW
G)Frog Hops
H) Ground to OH chops - R
I) Ground to OH chops - L
J) Russian swings

Set 3: Descending Ladder 6,5....1/side w/ 35# KB
A)Front rack squat
B)OH press
C) single leg romanian deadlift
D)pushups
E)swings x12, 10....2

Set 4: 5 min AMRAP w/ 35# KB - Made it through 4 rds
A)Bent rows x10
B)pushups on KB x10
C)cross body mtn climbers on KB x10/sd
D)switch pushups

Good day to stay inside and workout. Not sure it's getting above zero out today. I didn't get a chance to test drive the workout we did beforehand. Could use some tweaks. Hopefully I did better on the other three I put together.

No 12 days of badassness today. As of 2pm the the day 10 update hasn't been posted :(

Sunday - December 22

Strength
  • 45m

Set 1: EMOTM - 6 min
A) 1A KB Overhead press x7/arm - 45# KB
Upped a rep this week

Set 2: Complex X 4 rds - 45# KB rd 1-2, 35# KB rd 3-4
A)SA power snatch X5
B)SA rack squat X5
C)SA russian swing X10
D)SA overhead drop lunge x5/leg
through each arm = 1 rd

Set 3: 5 min AMRAP w/ 35#KB - 7 full rds
A)Full turkish getup R
B)Full turkish getup L

On the ninth day of Badassness coach T gave to me:
9 Pistol Squats/leg
8 Handstand pushups
7 pullups
6 double KB squat cleans w 35#s
5 double KB thrusters w/ 35#s
4 rounds of American swings w/ 45# KB - 20s work, 10s rest
3 double KB snatches w/ 35#s
2 Turkish getups per side w/ 45# KB
1 set of 25 burpees in 1:35

Saturday - December 21

Strength
  • 50m

Set 1: 2 reps/leg every 20s for 3 min
A) Power Split Jumps

Set 2: 4 rds - 12:40
A) Pistol Squats X5/leg
B) SA Russian Snatch X10/arm - 45# KB
C) Hindu Pushups - 22/18/17/16
Faster and more hindus than last week. Form feels better on the pistols too

Set 3: 2 reps every 20s for 3 min
A) Kneeling jump + Tuck Jump
Not sure how, but I reaggravated my back doing these

Set 4: 6 min AMRAP ladder - x1 1st rd, x2 2nd rd....Made it through 6 rounds + 7 cleans R - Little less than last week :(
A) SA KB Power Clean R - 45#
B) Burpee + lateral jump over KB
C) SA KB Power Clean R - 45#
D) Burpee + lateral jump over KB

On the eighth day of Badassness coach T gave to me:
8 Pike presses - Supposed to be HSPUs but after the snatching and cleaning it wasn't happening for that many reps
7 pullups
6 double KB squat cleans w 35#s
5 double KB thrusters w/ 35#s
4 rounds of American swings w/ 45# KB - 20s work, 10s rest
3 double KB snatches w/ 35#s
2 Turkish getups per side w/ 45# KB
1 set of 25 burpees in 1:45

Heading home for the week. Got all next week off work and brother and sister will be home for the week too. Should be a fun time!

disturbed275's Training Log


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