7/24
This was a freakin’ doozy.

Max rounds in 20 minutes
500m row
25 squats hugging a 25# plate (for dear life at times)
15 dips

5 rounds
The funny things was that I made markings on the board to tick off as the rounds passed so as not to have to keep track in my head and I put 10 of them.  Ha.

There was no portion of this little triplet that had me looking forward to it during the hard parts.  They were all really nasty in their own way.  Every time I thought about rowing another 500 I thought I’d yuke.  My arms nearly exploded on the last dip.

7/23
Yay! Rest!

7/22
Final day of my 3 day cycle, and I am looking forward to the day off…

5 rounds
400 m run
16 KB snatch - OH squat - Sotts press, 16 kg kettlebell

Crap, this exercise is limited by the amount that you can Sotts press, not by what you can snatch.  Having to do the press made me feel like snatch pussy.

Oh, and my left shoulder was really bothering me so this was all done with my right arm.

24:10

7/21
Navy Seal O-Course

about 8:00.  Hard to say exactly, there was a little bit of traffic.

7/19
Push Jerk
7-5-3-2-2-1-1-1

135-150-160-170-180m

Shoulda done 175, but I got cocky.  Go figure.

7/19
Blessed Rest Day

7/18
10 rounds
10 pull ups
10 Windmills, 40#
10 sit ups

14:53

Nice, relaxing day 3 workout (I am just so happy that the only legs required here were to move from one exercise to the next)

7/17
So we’ll all start this off with the Squat ladder, 55#...
24 complete rounds
19/25 in the last round

Average power output
220x2.167x319/25 = 6083 ft-lb/min

Power output of last complete min
220x2.167x25 = 11918.5 ft-lb/min

Here’s something interesting to consider:
Using a 55 pound weight, the total power output equals
220 (my weight+55#) x 2.167 (distance bar moved) x 319 (rep) = 152,080 ft-lbs

By just dropping the weight down to 45#, the total power output drops to 145,168, almost 7,000 ft-lbs.
So when you consider how much weight to lift where you are going to do a lot of reps, realize how much a small difference really makes overall.

Translation = so much pain…