Run
  • 25m
  • -----
  • -----

To the park for sprints

EMOM 15 x 60 yds, jog back and rest to top of the next minute

First part time day at work. It feels a little weird. Like I just took the morning and afternoon off

Strength
  • 35m

EMOM x 8:00
1A) Weighted pullups @ 35# x4

4 rounds/ side, as complex w/ 53#KB
2A) Snatch x2
2B) Clean x4
2C) FSQ x6
2D) Single arm swing x8

3A) 50 snatches, for time
Left hand wasn't healed so I probably did 85 of these on the right side, so a 6:42 doesn't seem too bad

4 rounds w/ 40# weight vest, for time - 8:42
4A) Recline rows x10
4B) Pushups x10
4C) 53# KB rack, 80# KB side loaded carry x 50ft

A solid 3 days of workouts. Just need to get my hands healed up and I may just be ready for the RKC weekend

Strength
  • 35m

EMOM x 10:00
1A) (53# KB clean x1, push press x1, thruster x1) x4
alt. arms each minute

8:00 AMRAP
2A) Burpee + tuck jump x3
2B) Pullup x5
2C) 53# KB ground to overhead x7
7rds + A and B

For time w/ 53# KB:
3A) KB american swing x30
3B) KB rack drop lunge x30
3C) Toes to Bar x30
3D) Goblet Squat x30
3E) Burpees x30
3F) Mt. Climbers x150
Finished in 13:35

Strength
  • 30m

15:00 AMRAP of:
1A) Double KB FSQ w/ 53s x8
1B) Box Jump @ 24" x4
1C) KB Swing @ 62 x20

3:00 work, 1:00 rest of:
2A) Pullups (32)
2B) Pushups (69)
2C) BW Squat (103)
2D) Burpees (38)
2E) 400m run (1:43)

Strength
  • 25m

15:00 AMRAP
1A) Single arm KB swing x5
1B) KB Clean and press x1, 2, 3, 2, 1, 2...
1C) KB FSQ x1, 2, 3, 2, 1, 2...
Alternate arms after each time through

10:00 AMRAP
2A) Sandbag bear hug carry ~ 40ft
2B) SB squat x5

disturbed275's Training Log


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