Yesterday was a light day, only 50 squats plus front squat practice which I admit I skipped due to the fact that I can’t do front squats yet and I needed something that I could manage. So, not having a rope to climb I improvised and pulled my 55lb 100ft rope over my chin up bar 10 times for each 5 rope climbs. It’s harder than it sounds, let me tell you. I then coached all night and today before coaching again I have to do something resembling the following but enough to make it a heavy day since I may not get the chance to work out tomorrow or Saturday. I have a wedding to go to, it’s my cousin / Goddaughter so it’s a pretty big deal but the opportunity for working out may not present itself.
So… the push press will be 95, IÂ don’t have a rower so IÂ will have to do a 3 minute run, which for me, sadly is around 400m.
Metcon (AMRAP – Reps)
RX’D
3 min AMRAP
Push Press @ 75#/55# Sub 95#
1 min rest
3 min AMRAP
Box Jumps @ 32″/24″
1 min rest
3 min AMRAP
Calorie Row – sub 400m Run
1 min rest
3 min AMRAP
DU – Sub singles
1 min rest
3 min AMRAP
Push Press @ 75#/55# – Sub 95#
Score Total Reps
The workouts have been pretty good since coming back from Cuba, varied and intense like I wanted. I just don’t want to get into a place where I have to skip 3 days because of a wedding…
| Saturday, 08/02/2014 | 57 | Chest only 200 reps timed. | 70% |
| Sunday, 08/03/2014 | 58 | Oly lift Full Monty @95 240 reps | 70% |
| Monday, 08/04/2014 | 59 | Pullups and dips and curls | 70% |
| Tuesday, 08/05/2014 | 59 | off | 69% |
| Wednesday, 08/06/2014 | 60 | 30WOD 1 box jumps wallball T2B | 70% |
| Thursday, 08/07/2014 | 61 | Running and pushups 400m + 25 pushups x5 | 70% |
| Friday, 08/08/2014 | 62 | 1RM DL plus Power snatch and skipping (+1 and 40) | 70% |
| Saturday, 08/09/2014 | 62 | off | 70% |
| Sunday, 08/10/2014 | 63 | DL 200 plus Power snatch 95 5×5 with 40 skips x5 | 70% |
| Monday, 08/11/2014 | 64 | Handstand practice plus deadlifts and air squats | 70% |
| Tuesday, 08/12/2014 | 65 | Cardio, shuttle on off 3km | 71% |
| Wednesday, 08/13/2014 | 66 | Rope climb / pull plus 5×10 squats | 71% |
| Thursday, 08/14/2014 | 67 | Press and cardio | 71% |