Early July 4th Work out
shift + 4 = $$$$
stretched deeply
worked up to 2 x 3 BB OH press @ 165
Then 4 x 1776: 17 Burpee Tire Flips, 76 Squats took me 21:35 was quite difficult.
Like cant walk right difficult. one love
side note, was supposed to be burpee pull ups but i was limited to the outside space to do the workout which has no such equipment
stretched for about an hour then did some presses @ 32kg and pull ups then some ab wheelies.
still tryna get my lower body right for the flight. its gonna be rough.
Weekly Double DT 10 rounds @ 155lbs – 32:17
Deadlift x 12
Hang Clean x 9
Push Jerk x 6
Just trying to move and get my body right before this trans-atlantic flight.
Did a bunch of stretching then some Snatch+Squat+press+Windmills @ 53 and 72lbs then some cossacks into press @ 72lbs which was kinda hard but felt good.
kind regards,
C
Make up post from Friday.
Got completely rekt by @brandondesapio ‘s Double DT
10 rounds: 12 DLs, 9 Hang Cleans, 6 Push Jerks @ 135
took me roughly 36 mins, apparently its written @ 155
Morning: plate carrier workout
1 mile – 6:53
8 Rounds
Pull-up x 5
Push-up x 10
Air Squat x 15
Afternoon:
2 mile run – 15:18
35 min pool AMRAP – 50 meter CSS + 5 pool pull outs + 10 push-up + 20 4 count flutters
3 mile run – 26:37
Warm up: 3 rounds
100 meter fin + 4 Count Fin Flutter x 10 + Pool Pull Out x 5
Work: Fin work done in combat uniform
1000 meter fin – 20:46
1000 meter fin – 21:47
25 meter underwater breath hold x 3
50 meter underwater breath hold
Morning:
1.85 mile run
Warm Up: 3 Rounds
100 meter fin + 4 Count Fin Flutter x 10 + Pool Pull Out x 5
Work:
1200 meter fin
Drownproofing: restrained
Bobs x 5 min
Face Down Float x 2 min
Travel x 100 yards
Recovery bobs x 10 then immediately into front and back flip
Mask Recovery into bobs x 5
.5 mile run
2×5 wall Squat
2×10 back squat @ 135
2×5 goblet squat @ 60
4x20yrd walking lunges – forward 10; backward 10
Back squat: 5×165, 5×185, 5×205, 20×135
2×10 vertical sit ups
2×40 sit up and reach
1 mile run
5 rounds: 5x pause push ups, 10x air squat.
25 pull ups
Burpee pyramid 1-10-1
1 mile run
SeaLab Fitness 