Tues
Warm up stuff
Skill light work
Front squat
155 X 3 X 8
WOD
3 rounds
5 pull-ups
10 push-ups
15 air squats
1 round 155 weight
12 DL
9 hang cleans
6 push press
2 rounds
5 pull-ups
10 push-ups
15 air squats
1 round 155
12 DL
9 hang cleans
6 push press
1 round
5 pull-ups
10 push-ups
15 air squats
1 round 155
12 DL
9 hang cleans
6 push press
14:23
https://instagram.com/p/BJcxAkJjlEr/
Mon
Warm up stuff
Skill work
0-6 min every min rep
135 X power snatch and Klokov press
6-10 rest
10-16 every min rep
185 X power clean and jerk
16-20 rest
20-30 for time
30 X chest to bar pull ups
2:30
WOD Tabata 20 on 10 off
115 X front squat
Then
Toes to bar
8 rounds 60 reps total
https://instagram.com/p/BJsQQPlDCE5/
Tues
Warm up stuff
Skill
Hand stand walks, wall walks and hand stand push-ups
WOD fight gone bad
1 min max reps
20 MB X wall balls = 20
75 BB X SDLHP = 20
20" box jumps = 20
75 BB X push press = 25
Kcal row = 15
Rest
20 MB X wall balls = 20
75 BB X SDLHP = 20
20" box jumps = 20
75 BB X push press = 25
Kcal row = 15
Rest
20 MB X wall balls = 10
75 BB X SDLHP = 10
20" box jumps = 10
75 BB X push press = 20
Kcal row = 10
Rest
260 total reps
https://instagram.com/p/BJuynEWDGvj/
Data, data, dataā¦
What are you an engineer?
Or worseā¦ in health care!!!
Lol. Yea I am a medical engineer more like it. Keeps myself accountable my friend. Plus my cholesterol.
Thurs
Warm up stuff
Skill
Did a few power snatch but Iām feeling better and didnāt want to push it here.
WOD
5 sets 1 min rest between sets
3 min as many rounds as possible
135 X 3 X power clean
6 push ups
9 air squats
24 rounds +3 power cleans total reps 435
https://instagram.com/p/BJz89-kDo1V/
Sat
Warm up stuff
WOD outside
70 KB X 17 X KB swings
4 rounds of following
3 hand stand push-ups
9 toes to bar
13 burpees
800 meter run
Then 83 air squats
27:21
Then came home and pressure washed for a couple hours.
Mon Labor Day Hero WOD
Warm up stuff
6 rounds for time
30 air squats
135 X 19 X power clean
7 strict pull-ups
400 meter run
42:20
Then went and finished pressure washing the back slab.
Tues
Warm up stuff
Decided not to work on 1 RM Snatch
WOD
EMOM
I did 10 reps with 185 from the floor front squat
10 hand stand push ups
Got back to get the 185 from the floor and back tighten up. Just shut it down. Did 114 power cleans yesterday with 135 so back is not happy with me right now. I shut it down before anything bad. I will run for the next few days.
Going to work on cardio for a bit since I have three races over bridges next three months. Last one is a half marathon over the Fred Hartman bridge going into Baytown.
Well shit, I guess so!
Yea man I have issues. To damn hard headed.
Thurs
Warm up stuff
Skill
Chest to bar pull-ups
4 rounds of 20
WOD
155 X 4 X Thrusters
BW X 6 X dingleberry pull-ups
30" X 6 X box jumps
5 rounds 15:22
Monday
Warm up stuff
Skill
30 slam ball weighted sit ups X 20
95 front rack 20" step ups X 12
Three rounds
WOD
120 jump ropes
30 kcal row
245 X 15 X DL
3 rounds 18:10
https://instagram.com/p/BKQQ9EIjZvK/
Hump day. Staying at the Cook Hotel on the LSU campus. So I ran around the lake this morning. Now off to owners meetings.
Fri
Warm up stuff
WOD
500 meter row
135 X 10 X clean and jerk
3 rounds 13:30
Mon
Warm up stuff
Skill
3 rounds
30 sit-ups
30 bridges
30 sec hollow holds
WOD
20 min as many rounds as possible
15 kcal row
24" box jump overs X 15
70 kb X 15 X goblet squats
5 rounds
