AM Session
Three sets of:
Run 1-Mile
Open Water Swim x 400 meters
Rest 4 minutes
PM Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls
x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
“Every 2 minutes, for 6 minutes (3 sets) of:
(Hang Clean + Jerk) x 2 reps
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets) of:
Clean & Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean Pull x 3 reps
Build in load based on feel and ONLY DO THIS if your body is feeling good. Do not push if your body if isn’t feeling up to the lifting portion of todays session.
B.
Five rounds for time of:
10 Handstand Push-Ups to 4/2” Deficit
10 Deadlifts
10 Pull-Ups
35-49:
185/155 lbs
50-54: 155/105 lbs
55+:
135/95 lbs; no deficit
*If you feel like you’ve done too much pulling this week, then substitute burpees over the barbell for the pull-ups.
B.
Two sets of:
GHD Sit-Ups x 20 reps
Rest 60 seconds
Did 50 minute bike ride from yesterday’s program. Not swimming yet until chest infection clears completely.
C & J done at 55kg and 60kg. Clean pulls 70kg.
B. 11:04. HSPU always a struggle but DL and pull ups good.
Didn’t have access to a GHD so will do that tomorrow
Great to train w Captain America. We had fun and followed a strict ate/trained/ate/trained/ate method.
First diamond head grill ahi and eggs then
21:20/20:20 on 1 mile 500m swim just two rounds then acai bowls
Then 808 for cleans which I kept light as my elbow is better but not great
Then 6:41 on the metcon used 45 and a 15 plate as deficit.
Then ate a great pastrami sandwich
That sounds delicious!
AM: Run/Transition/Swim 400yd. Run was GPS 800 out and back. Slight hill out. Transition run into fitness center.
17:03 – 7:47/1:15/8:01
16:49 – 7:24/1:19/8:06
16:22 – 7:20/:56/8:06
PM: metcon 10 something. Was not in the mood to workout but knew i needed hspu and ghd. Not good but wasn’t committed either. GHD done.
1A. Kaunaoa Bay at Mauna Kea Beach: Run 1 mile on Ala Kahakai trail (a true trail run…lots of sand, dirt and rocks to navigate…need to stay engaged and focused on the run to not turn an ankle or trip which I nearly did 5 or 6 times ?) Swim 400m (200m down, 200m back) 19:38, 19:31, 18:40 (run splits were 9:30, 9:05, 8:40; the swims felt better and better) Activation done 2A. 135-145-155# 165-170-175-180-185-190#(1.x) 210# 2B. 5:27 (first time I ever fell off the pull-up rig and it was on the very last rep?…I guess I should have taken… Read more »
Oh no Cheryl!! Are you ok?
Yep I’m good!
Attacked this with Al “The Beast ” Police today on Oahu…fun fun!!
A. 1 mile run / 500m ocean swims 2 sets 4 min rest…
18:20(7:30 mile),18:15 (7:29)
Drove to CF 808
A. Hang C&J x2, 185, 195, 205
C&J singles 205, 205, 215, 215 m jerk, 185, 185
B. Subbed seated DB Z press 55# for hspu: 7:13
C. Ghd 2×20 done
Glad you guys got to train together!
He’s turned from a rock to a honu!
Haha!!
You saying he has a big shell back and short arms? 😉