7/22/17

Warm Up

500m Row
shoulder circuit
10 samson/hip
10 kettlebell swings
10 goblet squats
1 rope climb

Met Con

For Time:

5 Rope Climb
5 Clean & Jerk (145/105#)
4 Rope Climb
4 Clean & Jerk (165/115#)
3 Rope Climb
3 Clean & Jerk (185/125#)
2 Rope Climb
2 Clean & Jerk (205/140#)
1 Rope Climb
1 Clean & Jerk (225/155#)

I scaled the weights to 135, 155, 175, 185, 195. Called it around 26:14. I couldn’t hit the last rep at 195 (would’ve been a 10lb PR). I’ll get stronger though!

7/20/17

Warm Up

Shoulder Circuit
10 Passthrough
5 Strict Pull Up

Pizza game!
* 3 Burpees to return
* 5 Knees 2 Elbow to return

Met Con

Ten rounds for time of:

7 Burpees
7 Knees to elbows

Time: 8:20.

Had to break up the K2E starting at round 7 into 4/3 or 5/2. Other rounds were unbroken.

Extra Work

3 x 10 Supine Ring Row (feet elevated)

7/19/17

Warm Up

800M Run/Skip @200m’s
Lateral Jumps (Paralette)
Barbell good morning
10 Mountain Climber
10 S.A. KB Swing

Met Con

25 Min AMRAP Of:
P1 – 100M Tire Drag Sprint
P2 – Tire Flip Jump Through for Reps
P3 – Rest

Teamed up with Andy and Joey, some strong dudes! We managed 110 tire flips over the 25 minutes. I was getting between 4-5 most rounds (5 most).

Extra Work

1 Max Set of Unbroken Push Ups

Hit 36.

7/18/17

Warm Up

15 Plate Calf Raise
10 Passthrough
5 Strict Pull Up
5 Strict Dip
20 Double Under
7 Kipping Pull Up
7 Kipping Dip

Coach Led Muscle Up Prep

Met Con

For time:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

Time: 15:25 (Scaled, Strict with no flare out)

I’m really happy with today’s workout. Previously, I was only able to get 2 strict muscle-ups ever so getting 15 today was awesome. The only issue was I couldn’t flare my palms out at the bottom of the movement. Otherwise, they were completely strict.

Extra Work

Run 1 mile

Time: 6:11

7/17/17

Warm Up

250M Row
200M Run
10 Passthrough
10 Reverse Passthrough
10 Burpee
10 HS Plate Walk

Met Con

For Time:

400M Run
21 Press (95/65#)
400M Run
21 Push Press (95/65#)
400M Run
21 Push Jerk (95/65#)

Jeremey: 11:21
Charlotte: 12:45

The shoulder presses hurt the most on this one (obvi). I did 7, 5, then some mix of 3 and 2. For the Push Press, I went 10, 6, 5. Same for the push jerk.

Extra Work

3×10 Roll Out

7/12/17

Warm Up

Arrive early. Establish your team. Strategize!

Your 3 Mile Row IS your warm up!

Met Con

Team Triathlon
(3 Person Teams)

3 Mile Row
2 Mile MB Run
1 Mile Bike (ea)

Break up the row as needed.
1 Med Ball per team.
Each person on the team bikes 1 mile on Air Assault.

Partnered with Marissa, Charlotte, and Zach. We carried 2×20# med balls on the run. Brutal!