1600m run – 6:26
800m run – 3:16
400m run – 1:35
5 Rounds Sandbag Workout
Curl/Press x 10
Get Ups x 5 each side
Sumo High Pulls x 10
Clean x 10
KB Pull Throughs x 20
Finisher
Sandbag Suitcase carry x 100 yards each arm
Sandbag Shoulder Carry x 100 yards each shoulder
Murph – 54:38
Coaching digital Dryland through zoom last night moved max out Friday to Saturday
Dynamic warmup: feeing sore but ready to move weight
3 x 1 snatch @ 94%, 97%, 100% – I don’t have 2.5lb plate yet so I went 145, 155, 165
Tried for 175lb and it only took 3 REALLY close misses to finally squeak out a good rep and a new snatch PR!
3 x 1 clean and jerk @ 93%, 98%, 100.5%. Just whole bunch of fucking NOPE! Previous best is 245lb and that ain’t happening today.
My clean is paying the ultimate price for that snatch pr. I can’t clean anymore, no more heavy shit, 225lb is all I’m getting today.
2 x 5 back squat @ 275lb – ouch
3 x 3 clean high pulls @ 225lb – oww
Cool down and stretch
2 x 10+10 wide-grip pull-up + barbell curl
And I’m cashed, dead, wrecked, tires, pooped. New cycle next week and coaching Dryland digitally 3x per week.
MURPH 53:08 no vest.
10 Rounds no rest – 33 min
400m run
Pullup x 5
Pushup x 10
Leg Raises x 15
5 Rounds
Sandbag Squat @ 100 x 15
Sandbag Walking Lunge @ 100 x 20
Burpee Broad Jump x 10
Pullup x 7
Spiderman Pushup x 20
Sandbag Devil Press @ 65 x 10
Much better session than yesterday.
130 push ups through out the day
2x500m warm ups w/stretchies
15 EMOM snatches @ 24 kg (5 ea arm)
10x1000m row avg 1:51.6
20-18-16-14-12-10
Decline push ups
Pull ups
Suit case crunch
Squats
Pull aparts
Moneky bars
Curls
CoC 1.5 (not fully closing but giving .85 effort)
5 shot basketball on the key must make all to move on
40 yard dash
Fuck China, I pray that our god king emperor trump curses them for unleashing this plague upon our lands. The only good communist is a dead communist.
It’s raining outside so I did a home workout. Quarantine goal is to grow a mustache so filthy I’m put on a predator watch list, and also to do a handstand walk across my yard.
Indoor circuit 4 rounds, no stopping, rest 2 min between each round:
30 sec Handstand hold against the wall
30 sec AMRAP DB OH press with 25#
30 sec AMRAP DB lateral raise w/15#
25x each arm DB curl w/25#
25x double arm DB skull crushers w/both 25# DB’s
25x DB shrug, 5 sec pause at the top on the first 10 w/25#
7 dips
12 hanging leg raises
15 ab wheelies
Rest and repeat
Fuck China, Xi Jinping looks like whinnie the Pooh.
Standard warmup and mobility then:
Repeat 4 rounds:
10 pull-ups
25 pushups
4x ~30 yard tractor tire drag sprint
Then:
2 mile run
SeaLab Fitness 