Friday, May 23, 2014

Another travel week

Monday - Core work, then max handstand hold, 1:40.
WOD
TABATAs
Front Squat
Push Press
Burpee Over DB
TTB - did ab mat sit ups.
Thruster
*Rest 1 minute between each movement
Used 35# db's. Rough one but kept pushing.
PostWOD - 10x3 Back squat @ 75% - 185#
Headed to airport, Atlanta trip.

Tuesday - Did some V-ups and push ups before breakfast. After dinner, did some easy work in hotel gym. 4x8 30# curls. 4x8 35# behind head tricep press. 4x5 machine front squats 80-95#

Wednesday - nothing really.

Thursday - Flight home. Hit the afternoon class xfit. Skill - tuck holds on bar. Strength - Deadlift 5x2, 205, 225, 245, 275, 285#.
WOD
8 MINUTES AMRAP
10 Pistols (left leg)
40 ft HS Walk
10 Pistols (Right Leg)
40 ft HS Walk
Just short of 2 rounds, hs walks were just 2 step attempts over and over.
Mobility post wod, worked on left shoulder.

Friday - Skill - Tabata tuck holds on rope. Strength - 10x3 Back squats, 6 @ 195#, then after wod finished 4@ 205#.
WOD
5 MINUTES AMRAP
5 ROUNDS
12 KBS 55#
7 Burpees
*Rest 1 minute after each round
19 + 3 total. Most rounds were 4 + some kb swings til last round.

Saturday - Carry the Fallen ruck downtown. Did 12-13 miles with Wy. He did great! Pretty tired after, ruck sack was 28#, feet were dead!

Sunday - Rest.

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