Last night and today

Posting both today's and last nights work.

Sunday night

12 min on the clock

1 mile run

Max Shoulder to Overhead with the remainder of the time

Score- 7:28, 300 lbs

-These numbers make me really pumped! I think on a flat surface I can push sub 7 and being able to come back from a mile run and hit 300 is clutch! Pleased to say the least

Monday

Power Snatched from a pair of low blocks. Just barely missed 200 for a double. Caught the second one just a little low. Felt a little slow today. Kinda laggy.

12 min AMRAP

20 Double Unders

10 Toes-to-Bar

5 Box Jumps (36 in)

Score- 8 Rounds

Got spicy towards the end!

11/7

1pm

A.

Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

B.

Every Minute on the Minute for Ten Minutes:

5 Burpees

Wall Ball Shots x Max Reps (30 lbs)

A) :48, :44, :49

-Missed twice on set 3

B) 80 wall ball shots

"The will to win, the desire to succeed, the urge to reach your full potential... These are the keys that will unlock the door to personal excellence"

4:30 pm

30 minutes of swimming. Nothing too over-the-top. I just wanted to stay moving. Been congested lately so it was a little difficult breathing. 

Finished off with:

6 minute AMRAP

25 yd swim

5 pool muscle ups

Total: 7 rounds

Tuesday Track session

3 x 600, 1 x 400m, 1 x 300m, 1 x 200m, 1 x 300m, 1 x 400m

Pace Ranges:

600: 2:29-2:34

400: 1:35-1:38

300: 1:09-1:12

200: :43-:44

300: sub-60 w/ 4-5min rest

400: sub-82

600x3-2:34, 2:28, 2:34 

400x1-1:35 

300x1-1:10 

200x1-:41 

300x1-:58 

400x1-1:23

11/5

A.

Three sets, not for time, of:

Handstand Walk x 10-15 Meters

L-Sit x 15-30 seconds

15′ Rope Climb x 2 ascents

(start climbs from a seated position)

B. 

Bench Press

*Set 1 - 5 reps @ 65%

*Set 2 - 5 reps @ 75%

*Set 3 - 5+ reps @ 85%

C.

20 min AMRAP
Odd Rounds
Muscle Up x 2 reps
Deficit Handstand Push-Ups (8in) x 4 reps
Triple Unders x 10 attempts

Even Rounds
Muscle Ups (no false grip allowed) x 2 reps
Stirct Handstand Push-Ups x 4 reps
Double Unders x 10 reps

D.

2 sets of:

Dumbbell Chest Press x 10 reps

rest 90 seconds

Dumbbell Row x 10 reps

rest 90 seconds

A) Done
 B) 140, 165, 185x7
 C) 8+ 3 Triple Under attempts
(2/10, 6/10, 1/10, 3/10, 0/3)
 D) Done with 55's