Swim
10 x 100 combat side stroke
Bench
155 x 15
185 x 12
205 x 10
225 x 7
225 x 5
225 x 5
225 x 5
Strict Press
100 x 5
105 x 5
115 x 5
125 x 5
130 x 5
Squat
225 x 10
245 x 8
265 x 8
285 x 6
305 x 4
Clean-Front Squat-Press
5 x 5 @135lbs
Deadlift
4 x 10 @265lbs
Lunch Time Burner. I’ll probably be sore.
LEGend day.
typical warm up 3 rounds 10 kb swings, 3 deep prying goblet squats, hip stretch, quad stretch, 4 halos kneeling halos each side 3 paused pull ups.
30-20-10 Back Squat @ 135 lbs
30-20-10 Gluteus Bridge @ 25 lbs
30-20-10 KB swings @ 24 Kg
2 rounds 10 ab wheelies 10 push uppies
took me about 40 min.
Decided to wake up and go swimming with the masters team on Saturday morning. I am hoping to get back into swimming starting at least once a week on Wednesday mornings. I am a little concerned how the early morning workouts will impact my energy levels and if I will be able to fast the whole day after exercise.
Was a brisk 3200. Mostly aerobic stroke work paired with freestyle
300 swim, 200 pull, 100 kick
4×50 Drill IM order, 4 x 25 IM order
3 x 300 float a 100 IM through the 300, w/fins
3×200 50 stroke 150 swim
3×100 IM
4 x 50 swim, 4 x 50 kick
100 EZ
Standard warm up
5 minute row
40 arm raises
10 arm circles
leg swings
Set
3x
5 each @ 95 barbell standing row/hang clean/front squat/back squat/OH Press
Weighted crunches
Then
3x
15 x cable chest fly’s 25/30
10 x T bar row @ 45
Cooldown
Ab set
7.16 Miles 1 hour 5 minutes 22 seconds
9:08/mile
Painful. I intended to wake up early and get some serious mileage in, but I slept until almost 8 and only made it 7 before I got too hot to keep going. I hadn’t prepped myself for 82 degrees and 95% humidity.
1 mile run on tready
Bench:
135 x 15
185 x 10
205 x 8
225 x 6
235 x 4
245 x 3
Incline:
135 x 10
155 x 10
170 x 8
185 x 8
200 x 4
Strict Press:
100 x 5
105 x 5
110 x 5
115 x 5
120 x 5
125 x 5
DB seated press: 3 x 10 @50lbs
Ayy, posting the morning after and woof. Sore in weird places.
Typical warm up
2×10 DL @ 225
10 min 1 rep every :30 @315 (did a double on round 5, was a mistake)
5 rounds: 10 KB swings, 5 single Arm swings (ea), 5 snatches (ea) @ 24kg
5 rounds: 5 ab wheelies 5 push ups no rest
Morning:
5000m row
Jacob’s Ladder 10min
Evening:
Deadlift:
290 x 5
Ski 20 calories
300 x 5
Ski 20 calories
305 x 5
Ski 20 Calories
310 x 5
Ski 20 calories
315 x 5
Ski 20 calories
Clean-Front Squat-Press:
150 x 5
6 pull-ups
150 x 5
6 pull-ups
150 x 5
6 pull-ups
150 x 5
6 pull-ups
150 x 5
6 pull-ups
warming up took forever today. I am incredibly sore from the squats and snatches. but I had to press on to defeat a former SeaLabber again.
roll-stretch-KB warm up- pull ups
10 each side w/24 kg kb alternating arms clean/press/snatch/windmill
6 each side w/32 kg kb alternating arms
max reps each arm @32 Kg KB press (10 on right, 8 on left (did 2 more to “balance” it)
2 min ez rowing
4000m for time (15:15.5)
2 min ez rowing cool down
sauna bb
9/11 WOD
2001 meter run – 8:50
11 box jumps 36″
11 thrusters @ 132lbs
11 pull-ups
11 power cleans @ 132
21 push-ups (never really done handstand push-ups so this was my sub)
11 KB swings @ 53lbs
11 toes-to-bar
11 deadlifts @ 220lbs
11 push jerks @ 132lbs
2001 meter row – 7:52
