Monday, August 28, 2017

170818

Monday 170828
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.

Time: 12:09

Warm-up 10 minute row: 2334 2:08.5/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m

Sunday, August 27, 2017

170827

Sunday 170827
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

165 lbs.
6 rounds + 5 box jumps + 1 clean.

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2248m 2:13.4/500m

Thursday, August 17, 2017

170817

Thursday 170817
Back squat 3-3-3-3-3 reps

95-135-155-185-225. Planned to open at 225 but felt twinge in my left hamstring so stopped there instead.

Warm-up 10 minute row: 2256 2:12.9/500m
Cool-down 10 minute row: 2209m, 2:15.8/500m

Wednesday, August 16, 2017

170816

Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run

Time: 9:57 (3:01, 3:26, 3:28)
Broke pull-ups into 3 sets of 10 for all three rounds.

Warm-up 10 minute row: 2319m, 2:09.3/500m

Tuesday, August 15, 2017

170815

Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders

scaled to:
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 single-unders.

Time: 25:18 (5:26, 6:28, 6:48, 6:34)
Push-presses in sets of 13/12 each round. All single-unders unbroken.

Warm-up 10 minute row: 2414m, 2:04.2/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

Sunday, August 13, 2017

170813

Bike: 28.14 miles. Time: 1:40:47, 16.8mph avg.

Saturday, August 12, 2017

170812

Friday 170811
40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups

Scaled to:
Abmat sit-ups with 20lb medicine ball.

Time: 11:40

Warm-up 10 minute row: 2414m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m

Friday, August 11, 2017

170811

Wednesday 170809
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood

scaled to:
12 kg kettlebell (3/4 pood). Felt good, would like to re-do this one with 1 pood.

Time: 16:18 (3:18, 3:18, 3:15, 3:16, 3:09)

Warm-up 10 minute row: 2344m, 2:07.9/500m
Cool-down 10 minute row: 2276m, 2:11.8/500m

Tuesday, August 8, 2017

170808

AMRAP 30 with a partner alternating
Partner 1:
20 Russian kettlebell swings, 1.5/1 pood
15 box jump 24/20
10 burpees

Partner 2:
Row

5 rounds + 20 + 15 + 10. (4:48, 5:11, 5:32, 5:46, 5:47, 2:48)
6218 meters

Followed by "Bring Sally Up" plank edition.

Monday, August 7, 2017

170807

Thursday 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60-lb. dumbbells for the farmers carry and push jerks.

scaled to:
4 rounds/45 lb dumbbells

Time: 23:12

Thursday, August 3, 2017

170803

Push-up volume programming. Reps on the minute for 20 minutes:
10+10+10+10+10+10+10+10+10+10+10+10+8+8+8+8+8+8+8+8

Total: 184

170104: 176
140127: 230
140119: 219
140110: 200
140103: 199
131224: 192
130222: 240
120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Tuesday, August 1, 2017

170801

Bike: 12.8 miles. Time: 45:58, 16.6 mph avg.