JaySun's Journey

[JaySun71]

New member. Posting here on the recommendation of another user. Glad to be here. 46YO, 6' 225# husband and father of three boys. I love exercise and sport. Very passionate about soccer/football. Here's today's workout:
WU: 3RFT- 5 pull ups, 10 push ups, 15 air squats TT=4'38"
Strength: Front squats 5x2@185# 2x5@135# TT=15'00"
Conditioning: 4RFT- 10 goblet squats@55#, 15 KBS@55#, 225m run TT=9'31"
Cash out: 3200m run TT=18'03"
Notes: First day back in the garage after three weeks of vacation. Loads of running and walking while on vacation.
The front squats were weak sauce. The run was in the direct sun with a real feel temp of about 104°F.

[TM79]

New member. Posting here on the recommendation of another user. Glad to be here. 46YO, 6' 225# husband and father of three boys. I love exercise and sport. Very passionate about soccer/football. Here's today's workout:
WU: 3RFT- 5 pull ups, 10 push ups, 15 air squats TT=4'38"
Strength: Front squats 5x2@185# 2x5@135# TT=15'00"
Conditioning: 4RFT- 10 goblet squats@55#, 15 KBS@55#, 225m run TT=9'31"
Cash out: 3200m run TT=18'03"
Notes: First day back in the garage after three weeks of vacation. Loads of running and walking while on vacation.
The front squats were weak sauce. The run was in the direct sun with a real feel temp of about 104°F.

Howdy stranger! Glad you could make it over here. Good looking workout today. Way to kick off your return from vacation with a leg burner. Front squats after not lifting for 3 weeks? That should be illegal. The metcon looked good too and solid run in the sun to finish it off. Glad you came over here. This is a good bunch of folks. Good luck walking tomorrow too.

[JaySun71]

Howdy stranger! Glad you could make it over here. Good looking workout today. Way to kick off your return from vacation with a leg burner. Front squats after not lifting for 3 weeks? That should be illegal. The metcon looked good too and solid run in the sun to finish it off. Glad you came over here. This is a good bunch of folks. Good luck walking tomorrow too.

Thanks man. The FS were low weight, down about 200# total work load from my last FS session. My 5RM is 250#...

[JaySun71]

5k run TT=32'00"
Hang power snatch 3x3@115# 3x2@135# 3x1@155# TT~12'
Did the run in the sun, in the middle of the day. 108°F Rested for a few minutes then hit the HPS. Felt nice and smooth. Really focused on the shrug and hip movement. Going to mow the lawn and then swim with the boys.

[TM79]

5k run TT=32'00"
Hang power snatch 3x3@115# 3x2@135# 3x1@155# TT~12'
Did the run in the sun, in the middle of the day. 108°F Rested for a few minutes then hit the HPS. Felt nice and smooth. Really focused on the shrug and hip movement. Going to mow the lawn and then swim with the boys.

Man, you just love punishment. Don't you have a treadmill? Strong work on the HPS as well. Those are some beastly numbers. Hope you all have a great weekend!

[JaySun71]

I do have a dreadmill. I have to embrace the heat.
Thanks. My total lift load was down 60# for that particular scheme, but I have been on a three week break.

[JaySun71]

WU: 5RFT - 5 HSKU's, 5 pull ups, 5 push ups, 5 sit ups, 5 jumping jacks TT=6'54"
Strength: Push press 5x2@135,140,145,150,155 2x5@135 TT=7'42"
Conditioning: 5k run TT=30'21"
Notes: Nothing too tough. The running was done on the yard track, the wife was gone and I was watching the boys so I had to do what I had to do. Legs and hips pretty tight from the running and front squats.

[TM79]

WU: 5RFT - 5 HSKU's, 5 pull ups, 5 push ups, 5 sit ups, 5 jumping jacks TT=6'54"
Strength: Push press 5x2@135,140,145,150,155 2x5@135 TT=7'42"
Conditioning: 5k run TT=30'21"
Notes: Nothing too tough. The running was done on the yard track, the wife was gone and I was watching the boys so I had to do what I had to do. Legs and hips pretty tight from the running and front squats.

Nice job man! Solid sets on PP and a good time on the 5K. I'm jealous that you have a yard track. It would take me 1,000 laps around our pathetic little yard to get me to a 5K.

[JaySun71]

I have 2 acres. The yard track is an L shape and 225m. Lots of laps for a 5k.
I love S2OH movements. I'm running to try and cut weight. Soccer season kicks off in two weeks and my 9YO is playing in the competitive league and the other two are still in recreational league. I'll be head coach for rec and manager/assistant coach for the competitive team. I have to be fit for it. I'll be playing adult club league in September as well.

[TM79]

I have 2 acres. The yard track is an L shape and 225m. Lots of laps for a 5k.
I love S2OH movements. I'm running to try and cut weight. Soccer season kicks off in two weeks and my 9YO is playing in the competitive league and the other two are still in recreational league. I'll be head coach for rec and manager/assistant coach for the competitive team. I have to be fit for it. I'll be playing adult club league in September as well.

Sounds good man. Well, running in the heat is a great way to lose weight. That's cool that your oldest is playing competitive and that you yourself are even going to play. I'd love to get in something like that.

[JaySun71]

7k run TT=39'53"
Took advantage of the cloudy day and hit a long run. Steady as she goes.

[TM79]

7k run TT=39'53"
Took advantage of the cloudy day and hit a long run. Steady as she goes.

Solid time on the run! I love that first cooler run after you've been running in the heat for a while. Although I'm sure it wasn't that much cooler down there. Just no blazing sun. Great work man!

[JaySun71]

Thanks, it was actually only 90°F. My oldest son rode his bike next to me.

[JaySun71]

WU: 1620m run TT=8'03"
Conditioning: FT-
50 Box Step-ups (per leg)
50 KBS@55#
50 Knees to Elbows
50 Ground to Overheads (alt. 1 arm KB snatches 55# KB)
50 Burpees
TT=19'42"
Notes: The run was really just a recovery run after the 7k yesterday. Trent, decided to give your metcon a go. Just gave it a little twist using the KB instead of a plate. The burpees WERE TERRIBLE! I did them as a countdown: 10,9,8,7,6,5,4,3,2,1 which is really 55 burpees. Anyway, terrible...Oh, it was 104° today.

[TM79]

WU: 1620m run TT=8'03"
Conditioning: FT-
50 Box Step-ups (per leg)
50 KBS@55#
50 Knees to Elbows
50 Ground to Overheads (alt. 1 arm KB snatches 55# KB)
50 Burpees
TT=19'42"
Notes: The run was really just a recovery run after the 7k yesterday. Trent, decided to give your metcon a go. Just gave it a little twist using the KB instead of a plate. The burpees WERE TERRIBLE! I did them as a countdown: 10,9,8,7,6,5,4,3,2,1 which is really 55 burpees. Anyway, terrible...Oh, it was 104° today.

Nice work on that metcon! Especially after running a mile. Love the KB sub too. Man, I really need to get some of those, but just can't seem to part with that money... I really like that downward pyramid of burpees too. Great work!

[JaySun71]

Thanks! Look on Amazon, KBs can be fairly cheap. You might even find a few at pawn shops, flea markets, etc. You don't need all the fancy stuff. Look for a pood and a pood and a half. 1pood=~36# 1.5 pood~54#

[wasmeFINAFLEX]

Looking good in here... I typically start my workout with a 4-5km run. And hate the treadmill as well , outdoors for me... summer and winter.

[JaySun71]

Thanks. In Florida, you HAVE to embrace the heat.

[JaySun71]

WU: Squats 135x5 205x3
Strength: Squats 5x2@255# 2x5@175# EMOM for 7'
Conditioning: 5k run TT=30'03"
Notes: Squats were nice and deep. The run was terrible. 111°F Took a nice and easy pace. Hope that everyone has a nice day!

[TM79]

Nice work! Nothing like a squat EMOM followed by yet another 5K in the heat. You've got to be shedding some pounds with all of that running. Great work!

[JaySun71]

Spent the day at the beach. Lots of swimming and free diving as there were no waves to surf. Felt like a couple of metcons dragging our cooler and canopy out and back again.
Got home, cooked tacos and ate then did this:
5k run TT=28'34" only 104°F
Got home, jumped in the pool and did 10 forty foot underwater swims. I'm now laying on the bed with the wife watching a TOTAL chick flick, "Madam Bovary." It is kind of intriguing though.

[TM79]

Sounds like an awesome day man! I pretty much came to the conclusion this week that it is time to start looking into where we want to live (at the coast). A few areas in Florida are on our radar. Yeah, dragging the beach stuff out there is definitely some serious work. I can relate. So you ate and THEN ran a 5K in the heat? That sounds like a good possibility of wasting some good food. Love the underwater swims as well. I actually had a dream about doing those last night (yeah, I should probably seek professional help). You lost me at the chick flick though...

[JaySun71]

Thanks dude. Yeah, I ate, then did a 5k in the heat. I also did a bunch of full body foam rolling. When I rolled my quads out, I almost started crying. Didn't realize how tight I was or how many "trigger" points I had.
Florida is a nice place. Lots of people and overpriced housing. It's funny, the wife and I have been talking about moving North to the mountains.

[JaySun71]

Saturday: 4 hours in the heat working at the canoe livery
Sunday: 4 hours in the heat working at the canoe livery then this: Strength: OHP 5x2@135# 2x5@105# EMOM Conditioning: 15 minutes of "Cindy" TR=13+ 5 pull ups + 7 push ups
$out=2.5km run TT=10' 34"
I have OHS later... Until then

[TM79]

Saturday: 4 hours in the heat working at the canoe livery
Sunday: 4 hours in the heat working at the canoe livery then this: Strength: OHP 5x2@135# 2x5@105# EMOM Conditioning: 15 minutes of "Cindy" TR=13+ 5 pull ups + 7 push ups
$out=2.5km run TT=10' 34"
I have OHS later... Until then

Nice work! I'm sure carrying canoes is quite a bit of work and then some solid work on the OHP and Cindy rounds. Then running after that! Killing it man!

[JaySun71]

7/31/17
WU: 5RFT- 5 pull ups, 10 push ups, 15 air squats TT=5'01"
Strength: Overhead Squat : 2-2-2-2-2-5-5@135lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 105 lbs, and 105 lbs EMOM
Conditioning: AMRAP 6 mins: Box Jumps, Dumbbell Snatches and Toes-to-bars : 4 rounds + 8 Box Jumps | 104 reps
AMRAP 6 mins: 100 m run, 20" rest TR=7
Notes: Pretty tough workout today. May go for a run later. Off to run some errands.

[TM79]

7/31/17
WU: 5RFT- 5 pull ups, 10 push ups, 15 air squats TT=5'01"
Strength: Overhead Squat : 2-2-2-2-2-5-5@135lbs, 135 lbs, 135 lbs, 135 lbs, 135 lbs, 105 lbs, and 105 lbs EMOM
Conditioning: AMRAP 6 mins: Box Jumps, Dumbbell Snatches and Toes-to-bars : 4 rounds + 8 Box Jumps | 104 reps
AMRAP 6 mins: 100 m run, 20" rest TR=7
Notes: Pretty tough workout today. May go for a run later. Off to run some errands.

Definitely a tough looking workout. Good job on the OHS and the metcon. The sprint circuit looks good too. Enjoy your "other" run.

[JaySun71]

Busy day today. Had to lay carpet in one of the bedrooms after the drain line from the air handler popped loose and soaked the carpet. I've never done it before, but it was easier than I thought. Then we had to put the room back together. The cleanliness of that room prompted the wife to want to clean another of the boy's room (including the fish tank) which took all day. We finished and ate leftover steak from yesterday. Afterwards, I did this:
8.2k run TT=45' 20" 5k split=28' 03" 92°F relative humidity was low for this time of year so it wasn't too bad. My compression shorts started bunching at about the 5k mark and it distracted me and I think that slowed me down as I was thinking about that instead of running. I won't be wearing those again! Hope everyone had a good day.

[JaySun71]

Conditioning: 4RFT of 10 DB push press@40#; 10 DB push ups; 50m farmers walk; 225m run TT=11' 17"
Strength: Bench Press 5x2@225# 2x5@175# EMOM TT~7'
$out: 25 GHDSU'S
Notes: Got this done. Probably won't get a run in today. Going to mow the back yard and then take the boys for a back to school haircut.

[TM79]

Busy day today. Had to lay carpet in one of the bedrooms after the drain line from the air handler popped loose and soaked the carpet. I've never done it before, but it was easier than I thought. Then we had to put the room back together. The cleanliness of that room prompted the wife to want to clean another of the boy's room (including the fish tank) which took all day. We finished and ate leftover steak from yesterday. Afterwards, I did this:
8.2k run TT=45' 20" 5k split=28' 03" 92°F relative humidity was low for this time of year so it wasn't too bad. My compression shorts started bunching at about the 5k mark and it distracted me and I think that slowed me down as I was thinking about that instead of running. I won't be wearing those again! Hope everyone had a good day.

Nice job on the run! Yeah, we've had that cool, Northeast breeze for the last few days and the heat is pretty manageable. I've been working in the garage all day. It is 90 degrees right now, but the humidity is only 35% and it feels incredible out here. Honestly, it feels like about 75 degrees. Funny on the cleaning too. I can't imagine doing that in our house either...

Conditioning: 4RFT of 10 DB push press@40#; 10 DB push ups; 50m farmers walk; 225m run TT=11' 17"
Strength: Bench Press 5x2@225# 2x5@175# EMOM TT~7'
$out: 25 GHDSU'S
Notes: Got this done. Probably won't get a run in today. Going to mow the back yard and then take the boys for a back to school haircut.

Good job on this one. Short and too the point. Have fun enjoying the nice weather.