Monday, July 22, 2013

Almost vacation week

Monday - PreWod - 5x5 balistic pull ups. Then Tabata double unders and Ring L sits (actually tucks.)
MOFO WOD
EMOM 10 Minutes *Alternating Movements
10 Deadlifts @ 155#
10 Thrusters @ 75#
Last round - 16 deadlifts, 12 thrusters
PostWod - 5x dead lift - 165, 185, 195, 225, finished 2x245

Tuesday - PreWod - 10-12 double KB swings 40# emom for 10 min
WOD
10 Minutes *Every :30 Complete
150ft Sprints
4 Burpees
PostWOD - 5x5 - weighted vest ring dips and pull ups

Wednesday - PreWOD - 4x7 balistic push ups - 45# plate, 45+15, 45+15+10. Then Tabata hand stand hold (nose to wall) and hollow body rocks.
MOFO WOD
EMOM 10 Minutes *Alternating Movements
10 Front Squats 105# - should have done 110
10 Push Jerk 95#
*Max reps on last set = 11, 11.
PostWOD - Front squats - 6@125#, 5@145#, 4@165#, 3@170#, 2@175#

Thursday -PreWod - jumping over hurdles. TTB work.
WOD
5 min - EMOM
3 Thrusters 105#
Max Double Unders = 110
PostWOD - 5x5 Back Squat 165#

Friday - Partner Row 10 min 250m each - Sam and I - 2550m total
Galt Games WOD
9 - 7 - 5
kbs 62#
Hang Squat Clean 115#
9 - 7 - 5
box jump overs 30"
hand release push ups
7:41 - felt strong on everything. Could have gone heavier on squat cleans. Did a couple 135# after wod.

Saturday - Vacation Starts Now! Long drive ahead... Stopped in Hays, KS for lunch at Montana Mikes, had some decent bacon wrapped shrimp, the rest was overpriced. Went to Salt Grass and had steak for dinner, not bad, but not great.

Sunday - Got up early and went for an easy 3 mile run. After breakfast we visited the Air Force Academy. Did some walking to see the chapel and some other sights, plus took a nice walk on one of the short trails. Then we drove into Old Colorado City and grabbed some greek for lunch. Great salad with some awesome shrimp! Went to the chocolate factory and then the Colorado Creamery for ice cream after! Finished the night off at the Seven Falls. Walked up both sets of stairs, 180 and 224!

No comments: