MONDAY
AMR in 8 minutes:
40 ft Hanstalk walk
Strict C2B Pull-ups x 10 reps
-3 rounds + 25 ft
40 ft Hanstalk walk
Strict C2B Pull-ups x 10 reps
-3 rounds + 25 ft
-Kept a consistent pace. No more than 2 sets each HS walk attempt.
3 sets of:
365 Deadlift x 10 reps
Mini Band Walks x 50 ft
365 Deadlift x 10 reps
Mini Band Walks x 50 ft
2nd set
Some creative loading of the bar I must say.
Some creative loading of the bar I must say.
5 days rest before this. About 20 minutes of soft tissue work then 3 hours of coaching afterwards.
TUESDAY
Team training with Anji for the 2013 Adventure WOD: Lake Tahoe!
16-16-12-12-8-8 reps for time of:
Overhead Squat (135/65) - using same barbell.
Burpees over the barbell
-10:43
16-16-12-12-8-8 reps for time of:
Overhead Squat (135/65) - using same barbell.
Burpees over the barbell
-10:43
Quick rest,
Partner AD
:30/:30 x 10 (5 minutes)
[1.30 mi]
then,
AMR in 6 minutes:
Max reps Atlas Stone to Shoulder (150/75) while partner holds freestanding handstand.
-21 reps
:30/:30 x 10 (5 minutes)
[1.30 mi]
then,
AMR in 6 minutes:
Max reps Atlas Stone to Shoulder (150/75) while partner holds freestanding handstand.
-21 reps
Quick rest,
Partner AD
:30/:30 x 10
[1.39 mi]
then,
:30/:30 x 10
[1.39 mi]
then,
For max reps, only one person working at a time:
2 minutes max Sandbag Cleans (70/40)
Rest 1 minute
2 minutes max Ring Dips
Rest 1 minute
2 minutes max Toes-to-Bar
-160 total reps (31/84/45).
Aggravated my shoulder a bit during T2B, so didn't push this as hard.
2 minutes max Sandbag Cleans (70/40)
Rest 1 minute
2 minutes max Ring Dips
Rest 1 minute
2 minutes max Toes-to-Bar
-160 total reps (31/84/45).
Aggravated my shoulder a bit during T2B, so didn't push this as hard.
Quick rest,
Partner AD
:30/:30 x 10
[1.40 mi]
:30/:30 x 10
[1.40 mi]
TEAM AUTO-BODS! |
WEDNESDAY
AM-
2 sets of:
Row 2000 meters
Run 1 mile
Rest 8 minutes.
-Keep at 60-70%. Easy, restorative pace to focus on stroke & running economy.
-Keep at 60-70%. Easy, restorative pace to focus on stroke & running economy.
-16:58 (8:16 row, 8:28 run)
-19:38 (8:10 row, 11:08 run - fuck.) Right calf cramped 4 minutes into the 2nd mile. Had to walk 3 times on the return trip, and could only manage a slow shuffle-run. ALWAYS FEELS LIKE 2 STEPS BACK.
PM-
3 Clean & Jerks (225)
3 Bar Muscle-ups
-Complete (each round b/t 40-45 sec)
No rest, immediately into
AMR in 5 minutes of:
60 Squats
30 Pull-ups
10 Handstand Push-ups
-1 rounds + 81 reps
REST.
then,
FRIDAY
2 sets of:
200 meter sled drag (100 + sled wt)
100# Sandbag load to platform (45 in)
10 ft Rope Climbs (start seated) x 2 reps
-5:33, 4:31
200 meter sled drag (100 + sled wt)
100# Sandbag load to platform (45 in)
10 ft Rope Climbs (start seated) x 2 reps
-5:33, 4:31
First round footage.
then,
Brian, Kevin & I hit up the Lombardi pool for a 3-man brick workout.
Max distance in 20 minutes of:
Underwater Brick Carry
-One partner carries the brick as far as possible, then the next, & the next, conga-style.
-410 yds
then,
Max distance in 20 minutes of:
Underwater Brick Carry
-One partner carries the brick as far as possible, then the next, & the next, conga-style.
-410 yds
then,
Swim 500 yds (with fins)
-10:41
-10:41
then, into the gym for some Rack Jerks. Was feeling surprisingly good...
405!!!
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