My Gnolava

"Week" 3 Murph ramp up For time: 400m 10 pullups 20 pushups 30 squats 9:06

I had it mapped out but the week after my first in the Murph ramp up series I contracted an awful cold. I missed a week of work and am only now feeling up to working out again. TWO WEEKS! I'm doing 3 back-to-back in the series to get caught up. "Week" 2 Murph ramp up For time: 400m 15 pullups 30 pushups 45 squats 9:56

I started my Murph ramp up today. For time: 400m 10 pullups 20 pushups 30 Squats Time 6:20

I am not gone! I have done many workouts since my last post. I just haven't been posting them here. I'm back. I joined the Pittsburgh Barbell Club. I have been working on my Olympic Weightlifting there. It's a great place. I am also still at my garage gym - and still loving it. My next goal is to get legit at Murph. I didn't do it this year - Memorial Day was 4 days ago. I have put together a year long plan to ramp up to full scale Murph by next Memorial day. The plan starts tomorrow. Every Saturday from tomorrow through to the Week before Memorial Day 2020, I am doing a scaled version of the workout. I will increase distance and reps until I am there. I'd like to make this a Saturday habit. That was his workout every Saturday. Here's the plan: Day Run Pullups Pushups Squats Run June 1, 2019 400m 10 20 30 June 8, 2019 400m 15 30 45 June 15, 2019 400m 10 20 30 400m June 22, 2019 400m 15 30 45 400m June 29, 2019 400m 20 40 60 400m July 6, 2019 800m...

3 rounds for time of: 50 double-unders 2 minutes holding a handstand 35 AbMat sit-ups

AMRAP in 15mins Kettlebell farmer's walk  @1.5pd around the driveway 50m? Maybe? 10 double unders I got interrupted after 12 mins.  I did 7 or so rounds.  Doubleunders are definitely back!

3 RFT 15 manmakers @40lbs 1000m row Time: IDK Posting on 2/26

Try to complete in 20 minutes: 5 strict pull-ups 10 push-ups 15 squats 10 strict pull-ups 20 push-ups 30 squats 20 strict pull-ups 40 push-ups 60 squats 40 strict pull-ups 80 push-ups 120 squats I did jumping pullups. Also did 5 x i pushups and doubled-tripled the pushups-squats.  I got through 3 rounds I think. Posting on 2/26

3 rounds for time of: 15 power snatches 15 thrusters Started with 75lbs, dropped to 65lbs Don't remember the time. 

Practice handstands I need to keep working these. Hollow body work is going into warmup and cool down. Posting catch up 2/26

3 rounds for time of: 10 pushups 30 squats 1,000-meter row Modified from... 3 rounds for time of: 7 strict muscle-ups 50 squats 1,000-meter row Time: IDK I'm posting the next few on 2/26/19 to catch up on my blogging. I lost the habit to post, but not the habit to train. 

3 RFT Airdyne 1mi 15 good mornings 45lb bar 21 abmat 20:53 I took a mini hiatus. I wasn't sleeping well so I skipped a 3 day cycle. I'm glad to be back. The rest worked.

10k Airdyne 26:45

3 RFT 10 jumping towel pullups 5 wall walks 5 push press with 1.5 pd kettlebells 11:30

3 RFT 15 squat cleans @75lbs 15 ring dips (feet on ground) 14:16 Even though this took me longer than it should have, I was pleased with the cleans. I'm really learning to do them correctly for the first time ever. I need to get comfortable with them. Dips....bleh.

3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of airdyne (score .03mi = 1 rep) Rest 1 minute 167 This was interesting. It's been a long while since I did this workout. I was pleased with the outcome. Wall balls were easier than expected. SDHP and PP were more difficult than expected. Those 2 movements are where my score will see the most improvement.

Clean and jerk 1-1-1-1-1-1-1 reps 5 @ 135 1 @165 A double @165 185 195F  I can get 195 easily. I need to drill this skill and definitely need to work on mobility. My split landings were uncomfortable.  The pic I'm posting which is just the pull, os with 195. 

3 rounds of: 7 dumbbell bench presses 5 strict L pull-ups Then, Airdyne 1 mi for time Post total dumbbell load as a percentage of body weight, and post airdyne time. 44% 3:17 I suck at bench. This was hard to do.