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Workout Recap

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Well this was a rough week! I knew it would be. It’s the last week of training before the competition. Next week I’ll be going hard on Monday and Tuesday and then take it easy for the rest of the week to make sure that I’m well rested for the competition that is in a week! A week peeps! I cannot believe that it is basically here! I’m so excited, nervous, terrified and ready! Here is the recap!

Monday
40 push ups
20 clean & jerks (65lbs)
Run 400m
30 push ups
15 clean & jerks (65lbs)
Run 800m
20 push ups
10 clean & jerks
Run 1200m

I don’t remember my time, oh well, I barely remembered the workout! Whoops!

Tuesday
15min AMRAP:
5-10-15
Front Squat (95lbs)
Knee to elbow on bar

I got 2+ rounds. I almost had 3, I was through 8 of the 15 of the front squats when time ran out!

Wednesday
4 rounds:
1 min wall balls
1 min sumo high pulls (50lbs)
1 min box jumps
1 min battle ropes

Thursday
15min time cap:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Down and back up
Thrusters (75lbs)
Elevated Ring Rows

I made it through round 4 going back up the ladder. I was pretty proud of myself. Those ring rows were really tough when you elevated your feet.

Friday
Partner Workout!
P1 – 400m farmer carry w/rope
P2 – Plank until P1 comes back in
P1 – Plank until P2 comes back in
P2 – 400m farmer carry w/rope
P1 – 400m farmer carry
P2 – Wall ball sit (10lb ball)
P1 – Wall ball sit (10lb ball)
P2 – 400m farmer carry
P1 – 400m farmer carry
P2 – 50 slammers
P1 – 50 slammers
P2 – 400m farmer carry
P1 – 800m farmer carry
P2 – 40 burpees (+40 for 4 drops on the plank and wall sit)
P1 – 40 burpees (+40)
P2 – 800m farmer carry

We finished in 33:16! I was super proud of us! We did good!

Workout Recap!

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Monday
40 sumo high pulls (50lb kettlebell)
40 knee to elbow on bar
40 sumo deadlift (50lb kettlebell)
Run 200m
30 sumo high pulls
30 knee to elbow
30 sumo deadlifts
Run 400m
20 sumo high pulls
20 knee to elbow
20 sumo deadlifts
Run 800m

I finished in 31:32. This workout was tough and all back. It was quite the struggle to finish the 800m run!

Tuesday
8 rounds:
10 handwalks
15 push press (65lbs)
20 air squats

I forgot what my time was, like 19 something maybe…

Wednesday
100 bicycle abs
Run 400m
100 crossovers (20lb ball)
Run 400m
100 sit ups
Run 400m
100 weighted crunch (20lb ball)
Run 400m

I finished in 16:41. I was so proud of myself. I really pushed the cardio aspect of this workout and it really paid off. 

Thursday
+2 until failure @75lbs
weighted lunges
back squats

I failed at 18. It was pretty challenging making it through the last 18, my left buttcheek started cramping pretty hard!

Workout Recap!

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Monday
WOD 1
15min AMRAP:
8 inverted pushups (20″)
12 deadlifts (105lbs)
16 box jumps (20″)

I finished 6 rounds plus pushups.

WOD 2
Work on snatch.

Tuesday
WOD 1
30 Front Squats (75lbs), 10 knee to elbow
20 Front Squats, 20 knee to elbow
10 front squats, 30 knee to elbow
Go back up for time.

I finished in 22:04.

WOD 2
No second workout today. I was exhausted and not feeling anything. I went for a walk and did a few GHD situps.

Wednesday
WOD 1
6 rounds with 20lb ball:
20 crossovers
20 ball to toe
20 weighted crunches
400m run

I finished in 24:39.

WOD 2
Superset of front squat, overhead squat, back squat and lunges w/65lbs.
Clean & Jerks in between.

Thursday
WOD 1
15 min AMRAP:
2, 4, 6, 8, 10, 12, 14
Clean & Jerk @75lbs
Single ring rows

I made it through 3 of the 16. 

WOD 2
4 sets of 12 back squats @105lbs
3 sets of 20 back squats @75lbs
15 back squats @105
20 back squats @85
20 back squats @65
20 back squats @45
20 air squats

This WOD is funny because I mentioned that my legs never get sore. Trevin took that as challenge accepted. We shall see no soreness yet as of the next morning. 

Friday
WOD 1
1200m run
50 slammers (20lb ball)
50 sumo high pulls (60lb kettlebell)
50 no-touch burpees
1200m run

I finished in 25:34.

WOD 2
Bi’s and Tri’s