10/18-10/23 Training

10/23 - 6am fasted

 

Hotel WOD 1

5min Z1 run

+

30 sec run @ 90%

30 sec run @ 50%

x10

 

A1. Dumbell Bench Press @30X1 10 x3 sets rest 1 min 35# DB's

A2. Amrap strict chinups x3 rest 1 min 8,6,6

B1. DB strict press @21X0 4-5 x3 rest 30 sec 25,30,35# x5

B2. DB squat cleans tng x10 rest 1 min x3 25# - harder than expected, apparently dont breath during these

C. Accumulate 3min FLR on bouncy ball -

 

Made this workout up myself and will do so the rest of the week while I'm here.

 

10/22

 

10rds:

8 pushups

10 situps

10 squats

 

- Traveled to Charlotte NC for the week for work trianing, was in seminars all day and did this at 9pm..needed to get something in after sitting all day

 

10/21 - OFF

 

SHE 10/20

 

A1. Incline Bench Press @ 20X1; 8,6,4,2; rest 2 min

A2. Clean Grip DeadLift @ 22X1; 4-6 x 4; rest 2 min

B. OH DB Walking Lunges - 10 R; rest 0 sec; 10 L; rest 90 sec x 3

C. AMRAP DU's in 5 min

D. AMRAP Cals on AD in 3 min

E. AMRAP DU's in 1 min

(rest 3 min b/t all letters)

 

A1. 85, 95, 105, 110

A2. 145, 165, 175, 185x6 - did a little less weight and was focusing on Clean technique

B. 45#

C. 300

D.70

E. 65 - took me 30sec to get 4 I would get one and land and my legs would literally collapse. Then I finally ot 61 UB

 

 

10/19

 

10-8-6-4-2

DL 205#

GHD situps

(Mikes workout for the day from James)

 

2:53 everything UB

 

SHE - 10/18

 

3 sets:

4 TnG Power Clean  125,135,145

Row 20 sec @ high effort

rest 2:30

+

2 sets:

run 400 m 1:25, 1:22

20 thrusters - 65# UB, UB

rest 3 min

+

for time:

150 double unders

100 lunges

50 chin ups

 

8:15 - arms got very fatigued on PU after 30