Run
  • 48m
  • 3.93 miles
  • -----

Trail run - Scoped out a trail nearby and it looks like a decent place to do my long runs. Very wet from all the rain we've had lately so it was slow going slogging through the mud

Strength
  • 45m

10 rounds, for time
1A) HR Pushups x 10, 9...1
1B) SA KB Row @62 x 10, 9...1/arm
6:15

15:00 AMRAP
2A) Pullups x3
2B) Burpees x6
2C) Pushups x9
2D) BW Squats x12
2E) Mt. Climbers x 15/leg
8 rounds + A + B

3A) 1/2 TGU R x4
3B) Hollow Rocks x20
repeat on L
3C) 3/4 TGU R x2 (to kneeling and back down)
3D) Hollow Rocks x20
repeat on L
3E) TGU R x1
3F) Hollow Rocks x20
repeat on L

Dead Hang Challenge - 8 rounds
4A) 1:00 dead hang
4B) 1:00 rest + penalty burpees = to # seconds left in first minute if I drop from bar
2 rounds unbroken, then penalties of 16, 19, 6, 15, 17, and 9
Much better attempt than my first time arounds

Strength
  • 45m

1A) SA SS KB Snatch @ 62 x 5:00 - 39

5 rounds, every 2:00
2A) BB Back Squat x5 (155, 165, 175, 185x2)
2B) Broad Jump x 3

3 rounds
3A) SA KB Squat clean thruster @ 62 x 5/arm
3B) Pullups x submax - 18, 12, 12

2 rounds, as complex @ 53
4A) KB DL x5
4B) Power Clean x5
4C) FSQ x5
4D) Thruster x5

3 rounds, 45/15 work/rest
5A) 2H swings @62 - 31, 32, 32
5B) Bear Crawl
5C) Box Jumps @24" - 10, 10, 11

Run
  • 20m
  • -----
  • -----

Ran to the park, then:

12 x 100yd sprints

run home

So many puddles at the park. Feet were soaked and freezing by the end. Almost wish we would have gotten snow instead of rain

Strength
  • 10m

Dead Hang Challenge

1:00 hang, followed by 1:00 rest - If I can't complete the 1:00 hang then I do penalty burpees equal to the number of seconds left in that minute. Burpees must be done before the rest interval is up

Got two full minutes, then rounds with 5, 15, and 24 burpees. Did not get the 24 done in time

Strength
  • 45m

5 rounds
1A) Sandbag push press @70 x 6
1B) Weighted Pullups @35 x6

4 rounds
2A) Feet elevated suspend pushups x sm (35,23,22,18)
2B) 2x KB bent rows @53s x 10, 8, 6, 6

3 rounds
3A) Wall walks x3
3B) Pullups x8

3 rounds - 53# KB
4A) SA Snatch x 12
4B) Push Press x12
4C) CTB Pullups x6
11:45

5 rounds - 30/15 work/rest
5A) 2H Swing @ 62 - 21,21,21,21,21
5B) HR Pushups - 22,20,21,20,21
5C) BW Squatds - 25,25,26,24,28

disturbed275's Training Log


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