9 Weeks Out...
Monday June 15th, 2015
Strength
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.
#125,135,145,155,165
Conditioning
5 Squat Clean and Jerks, 225
400m Run
4 Squat Clean and Jerks, 235
400m Run
3 Squat Clean and Jerks, 245
400m Run
2 Squat Clean and Jerks, 255
400m Run
1 Squat Clean and Jerk, 265
18:something
Tuesday June 16th, 2015
SESSION 1
Conditioning
5 Rds:
15 TTB
20 Cal Row
25 WB (20/14) - 15:40
500m sled run, teams of 3 #135 sled - 4:00
500m relay run...then puked twice.
SESSION 2
Weightlifting
Snatch EMOMx15
3 Rounds of:
Min 1: 1 Snatch at 60% #135
Min 2: 1 Snatch at 65% #155
Min 3: 1 Snatch at 70% #165
Min 4: 1 Snatch at 75% #175
Min 5: 1 Snatch at 80% #185
Conditioning
Partner WOD 6 Rounds Total, Alternate Rounds
5 Deads, 315/225
5 Muscle ups
5 Box Jumps, 30/24″
w/#10 Vest
Went to the range solo and shot 16 3D Targets, 2 arrows per target at varying distances. The longest shot of the day was 83 and the closest was 33.
Wednesday June 17th, 2015
Today was a great day, did my first open water swim at Liberty "seaweed infested" Lake. Only 3-4 hundred meters, but hey, it is way different than lap swimming. The best way to spend an off day from training. I also managed to drive to the range after work and shoot about 50 arrows and really felt on my way to being dialed!
Thursday June 18th
1. Snatch
3×2 at 80% #175
3×1 at 85% #185
2×1 at 90% #190
then work up to a heavy...didn't, my wrist isn't not 100%, my technique has suffered due to the layoff, I need to really work bar position and speed through the middle, don't worry, I am not afraid to keep working on this movement.
2. Strength
Back Squat
3×5 at 85% #295
2×2 at 90% #315
3. Conditioning
“Team Ultimate Warrior”
30-20-10
Thrusters, 155
Bar Muscle ups + 1 Athlete Hanging
500m Sandbag run buy-out as a team #140
Evening Session:
HS Walk and HSP Push-up Skill work / GHD Raises, etc...
2 Rounds for time of:
1k Row + 50 Thrusters #65 + 30 C2B Pull-ups #10 Vest - 18:30
Friday June 19th
1. 21-15-9 of:
D Ball Slams #50
Burpee C2B Pull ups
10 #125 Stone Ground to Shoulder Buy-out
10:07
2. Conditioning
Tabata:
Deadlift, 185
Ring Dips
Front Squat, 185
Double-Under
Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.
The weekend flew by. I watched my daughter all weekend, so I did not go to the Silver Mountain 3D shoot, and I did not check any of my 20+ trail cameras in the mountains. I did set-up a course at my cabin and shot with my dad on Sunday, we had to make some pretty steep angle shots, looks like my 3rd axis is dialed. This was my first Father's day, and I got to spend it with my dad and daughter, it was awesome. My dad is the real deal, and my best friend, pretty cool.
Next week is a short week, Alicia and I will be camping and doing some scouting on the Westside of WA.