Last minute trip items purchased this week:
Dark Energy Poseidon $99 off Amazon
Mountain House Tub of 10 Meals $65 Amazon
Camo Cloth Tape $6 - taped my tripods to make them a little more concealed
1 Extra Battery for my Go Pro 4 Hero $20
Other Note Worthy Events:
Interviewed with District 8 Fire Department, an oral board. Have no clue how I did.
Studying for another Fire test next week before my trip departure to AZ.
Hit up the Range several times.
Grocery shopped for the trip to AZ.
Went to a concert with my wife: FFDP and ShineDown and yes I wore ear plugs in the name of hunting.
Monday 10/31/2016
1. Snatch
60% #135 x4
65% #146 x4
70% #155 x4
75% #175 2x4
#185x1
#195x1
2. Snatch Pulls 4x3 90% #205
3. Back Squats with Band Tension
60% #135 x4
70% #185 x4
75% #235 x4
80% #245 2x4
4. 10 Rounds For Time:
7 Sumo Deadlift to High Pull #95
7 Front Squats
7 Push Jerks | 10:43
5. 8x4 Unbroken Muscle Ups for time: 4:57
Tuesday 11/1/2016
1. Partner Workout:
40 Thrusters #135 | 1:40
3 min rest
30 Thrusters #185 | 4:01
3 min rest
20 Thrusters #205 | 7:06
2. 4 min AMRAP
27 calorie row + 27 burpees + 27 chest to bar pull-ups | 1 rd + 8
rest 4 min
4 min AMRAP
21 calorie row + 21 buprees + 21 toes to bar | 1 rd + 19
rest 4 min
4 min AMRAP
15 calorie row + 15 burpees + 15 pull-ups | 1 rd + 34
3. Every 4:00 for 20 minutes (5 rounds)
400m Run + 12 chest to bar pull-ups + 9 toes to bar + 6 pull-ups
4. 75 GHD Hip Back Extensions + 50 GHD Sit-ups
Wednesday 11/2/2016
1. Clean & Jerk
60%/3+1 #170
65%/3+1 #195
70%/3+1 #205
(75%/3+1)2 #215
2. Clean Pull
(90%/3)4 #255
3. Front Squat
(75%/4)5 #245
4. Barbell Conditioning
6 RFT:
3 Hang Squat Cleans (above knee) (205/145#)
1 Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3 Squat Cleans
1 Split Jerk
*Rest 1:30 after each round
Round 1 #155, Round 2 #165, Round 3 #175, Round 4 #185, Round 5 #195, Round 6 #205 | 20:26
5. Bike Conditioning
5 Rounds:
3 Min max cals
2 Min Rest | 35,36,32,36,33 calories
Friday 11/4/2016
1. Snatch
65%/2 #155
70%/2 #165
75%/2 #175
80%/1 #185
80%/1 #185
2. Clean & Jerk
65%/2 #175
70%/2 #195
75%/2 #215
80%/1 #230
80%/1 #230
3. Back Squat
60%/3 #225
70%/3 #265
75%/3 #280
(80%3)3 #300
4. Teams of 2 for time:
100 Cal assault bike
75 Power cleans 135
50 STOH 135
2k Row
15 Rope Climbs | 21:06
Saturday 11/5/2016
1. Conditioning
3 Rounds for time:
60 Double-unders
30 Wallballs (rd 1 #30, rd 2 #25, rd 3 #20 med ball)
15 Deadlifts (245) | 13:00
2. Odd Object Conditioning
6 Rounds, NOT for time:
3 Free Standing HSPU
50m Prowler Push #210
Monday 10/31/2016
1. Snatch
60% #135 x4
65% #146 x4
70% #155 x4
75% #175 2x4
#185x1
#195x1
2. Snatch Pulls 4x3 90% #205
3. Back Squats with Band Tension
60% #135 x4
70% #185 x4
75% #235 x4
80% #245 2x4
4. 10 Rounds For Time:
7 Sumo Deadlift to High Pull #95
7 Front Squats
7 Push Jerks | 10:43
5. 8x4 Unbroken Muscle Ups for time: 4:57
Tuesday 11/1/2016
1. Partner Workout:
40 Thrusters #135 | 1:40
3 min rest
30 Thrusters #185 | 4:01
3 min rest
20 Thrusters #205 | 7:06
2. 4 min AMRAP
27 calorie row + 27 burpees + 27 chest to bar pull-ups | 1 rd + 8
rest 4 min
4 min AMRAP
21 calorie row + 21 buprees + 21 toes to bar | 1 rd + 19
rest 4 min
4 min AMRAP
15 calorie row + 15 burpees + 15 pull-ups | 1 rd + 34
3. Every 4:00 for 20 minutes (5 rounds)
400m Run + 12 chest to bar pull-ups + 9 toes to bar + 6 pull-ups
4. 75 GHD Hip Back Extensions + 50 GHD Sit-ups
Wednesday 11/2/2016
1. Clean & Jerk
60%/3+1 #170
65%/3+1 #195
70%/3+1 #205
(75%/3+1)2 #215
2. Clean Pull
(90%/3)4 #255
3. Front Squat
(75%/4)5 #245
4. Barbell Conditioning
6 RFT:
3 Hang Squat Cleans (above knee) (205/145#)
1 Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3 Squat Cleans
1 Split Jerk
*Rest 1:30 after each round
Round 1 #155, Round 2 #165, Round 3 #175, Round 4 #185, Round 5 #195, Round 6 #205 | 20:26
5. Bike Conditioning
5 Rounds:
3 Min max cals
2 Min Rest | 35,36,32,36,33 calories
Friday 11/4/2016
1. Snatch
65%/2 #155
70%/2 #165
75%/2 #175
80%/1 #185
80%/1 #185
2. Clean & Jerk
65%/2 #175
70%/2 #195
75%/2 #215
80%/1 #230
80%/1 #230
3. Back Squat
60%/3 #225
70%/3 #265
75%/3 #280
(80%3)3 #300
4. Teams of 2 for time:
100 Cal assault bike
75 Power cleans 135
50 STOH 135
2k Row
15 Rope Climbs | 21:06
Saturday 11/5/2016
1. Conditioning
3 Rounds for time:
60 Double-unders
30 Wallballs (rd 1 #30, rd 2 #25, rd 3 #20 med ball)
15 Deadlifts (245) | 13:00
2. Odd Object Conditioning
6 Rounds, NOT for time:
3 Free Standing HSPU
50m Prowler Push #210