Monday July 22nd, 2015 - TRAVEL TO L.A.
Tuesday July 21st, 2015
Warmed up with #95
Snatch deadlifts, high pulls, and ohs
1. 15minute AMRAP
400m run
20 burpee box jumps 24"
20 pull-ups
3rds+run+2bbj
2. For time:
25 hand release push-ups
50 goblet squats #53
75 kbs #53
100 dubz
8:56
Wednesday July 22nd, 2015
Oly only...
1. Muscle clean+push press 3x2 3 sets #115
2. Clean deadlift +clean pull just off floor+power clean at knee+front squat+jerk. 1 rep at 65,70,70,70% - #185,205,205,210
3. Clean & jerk 2+1 75,75,75% - #215
1+1 80,80% #235
4. Clean pull+power clean 2+1 3 sets 65-70% #195
5. Clean pulls 3x3 90% #255
6. Clean deadlifts 3x4 95% #275
Thursday July 23rd, 2015 hotel workout
1. 10 to 1 and 1 to 10
Dumbbell thrusters #40's
One arm dumbbell snatch #50
2. Overhead alternating lunges 5x10
Dumbbells #5's,10's,15's,20's,25's
3. Up the river down the river dumbbell strict shoulder press #50x2,45x4,40x6,35x8,40x6,45x4,50x2.
Friday July 24th, 2015 - TRAVEL back to Spokane, WA
Saturday July 25th, 2015
1. Hops with Hands on Hips 3x5
2. Power Snatch from Knee + OHS #45,75,105,125,135,145
3. Snatch Deadlift+Snatch Just off Floor 1+1 #155,155,165,165,170,185,185
4. Snatch Pull 4x4 95% #215
5. Clean Pull From Blocks 3x4 90% #285
Recap the week, CrossFit athletes are amazing. Granted I was coaching our own Master's Athlete, but I was blown away at the physiques and fitness capacity of the 60+, 50+, 40+ athletes. Most of the 50 year olds look as good as the 20 year olds with their shirts off. Couldn't be more proud of my good friend Jason Uberuaga, he took 5th in the world! He represent CrossFit Spokane Valley and even won event 5 which put him in the spotlight.
Back to the grindstone, have a week of catching up on work, emails, videos, projects, trail cams, training, and shooting.