Tues
Warm up stuff
Accessory work
70 KB X 8 X low box goblet squat
Orange band face pulls X 20
Leg lifts X 20 sec
3 rounds
WOD
AMRAP 21 min
55 KB X 15 KB swings
60 jump ropes
400 meter run
60 sec rest
5 rounds plus
55 KB X 15 KB swings
60 jump ropes
Wed
Warm up stuff
Skill
80 DB X 5 Bench
135 X 6 bent over rows
5 rounds
WOD
50 push ups
40 Toes to bar
30 Alternating pistols
20 155 Push Press
30 ring rows
16 min
Thurs
Warmup stuff
Skill
EMOM X 8 min
3 deficit hand stand push ups
EMOM X 8
3 dead Hang pull-ups
WOD partner with Maya
0-6 min 1 partner does full round then switch
24” X 10 box jumps (20” for Maya)
20 MB X 10 wall balls (14 for Maya)
8 rounds then 2 min rest
8-14 min
75 X 10 reverse lunges (45 for Maya)
75 X 10 power Snatch (45 for Maya)
7 rounds minus 5 snatch 2 min rest
16-22 min
24” X 10 box jumps (20” for Maya)
20 MB X 10 wall balls (14 for Maya)
8 rounds minus 5 wall balls
Now off to marriage retreat for 4 days.
Mon
Warm up stuff
Zercher Squats
135 X 2 X 3
225 X 2 X 3
275 X 3
305 X 3
WOD
AMRAP 10 min
225 X 10 DL
20 MB X 20 wall balls
5 rounds
Tues
Warm up stuff
WOD partner with Maya
One working while one rests
135 (for me, Maya had own barbell) X 60 power cleans
1000 meter run
135 X 60 front squats
1000 meter run
200 jump ropes
120 burpees
1000 meter run
60 hanging leg raises
1000 meter run
37 min
**Wed
Warm up stuff
Skill
Close grip chin ups
2, 10 sec pause 2, 10 sec pause 2
90 sec rest
50 DB X 5 strict one arm press
90 sec rest
4 rounds
WOD for time
50 air squats
115 X 25 Bent over rows
5 strict hand stand push-ups
40 air squats
115 X 20 Bent over rows
4 strict hand stand push-ups
30 air squats
115 X 15 Bent over rows
3 strict hand stand push-ups
20 air squats
115 X 10 Bent over rows
2 strict hand stand push-ups
10 air squats
115 X 5 Bent over rows
1 strict hand stand push-ups
8:55
Traveling to San Antonio to interview nurses and visit Microsoft job-site.
Mon
Skill
Clean grip DL working on hook grip
135 X 2 X 3
185 X 3
205 X 3
225 X 3
275 X 3
WOD
135 X 10 power cleans
2-53KB X 20 overhead walking lunges
3 rounds 10:45
6 mile run on TM in Joliet IL
Damn it’s cold here
Whassup Derek?
Yo what up man.
just stalking you dude - hope you are well~
Sorry got busy. We are great. Hope you are well man.
Get to go home today.
Treadmill 6 mile run again.
Warmer today in the 30’s.
Tues
Warm up stuff
WOD
200 jump ropes
100 walking lunges
100 sit ups
100 X 55KB swings
100 shoulder taps
200 jump ropes
19:20
