6am: EMOM 12 minutes 3 Back Squats @ 80% = 93kg (205#) Warm up- 10/50% (50kg, 110#) 6/65% (75kg, 165#) 4/75% (87kg, 192#) AMRAP 12 minutes = 6+4 8 Supinated Ring Pull Ups/Chin ups (alternate between Rings and Chin ups, every round) 8 HR Push Ups 8 Wall Balls (14#)
Tag: training
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5 miles biked 1 hour beach football
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11 miles biked 3 hours beach vb (3s) 2 hours beach football
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7am: 1.5 hours beach vb lesson (skills + drills)* 1pm: A. = 75kg … 165#, a 10 pound PR!!! Take 15 minutes to build to today’s heavy Power Jerk B. = 10:01 For time: 25 Shoulder to Overhead (75#) 5 Muscle-Ups SUB ring dips + c2b pullups 20 Shoulder to Overhead 4 Muscle-Ups SUB 15…
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5x :20 Dip hold on top of rings “El Balboa Grace” 12 minute AMRAP = 10 3 power clean + OH (95#) 6 push ups Hand Release 9 Box Jumps 24″ *woke up sore but felt good during this workout, maintained a very steady pace
What are you training for?
What am I training for? To be happy—I LOVE working out. I have written about it all sorts of ways but here’s one of the best reasons: failing. To be fit—I LOVE playing sports and having the endurance to play lots of games. To be competitive—I like to be GOOD at what I do. To…
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6am: EMOM 10 @ 35, 40, 42, 44kg (97#) 1 snatch high pull + 1 hang power snatch + 1 hang snatch 4 Rds = 14:38 400m row/run (3 row, last run) 30 situps 30 back extensions *So. Sore. From. Monday. Hammy also felt fatigued but the run was okay—not great or smooth, but okay.
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5:30pm 80-minute hot yoga
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1pm: A. Every two minutes, for 10 minutes (5 sets): Front Squat x 1 rep @ 90-95% = 85kg? (187#) B. Every two minutes, for 12 minutes (6 sets): Clean + Front Squat x 1 rep @ 90-95% = 70kg (155#) C. Four sets of: Touch-n-Go Power Cleans x 5 reps = 60 (4), 62(3),…
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1 hour beach football 5 miles biked