August=3= Friday

 Strength

front squats            Bent over rows        Decline situps

5w/ 85                       5 w/ 85                     30

3w 115                      3w 115                     30

3w 115                      3 w 115                    15

3 w 115                     3 w 115                      15

3w 115                      3 w  115                   15

3 w 115                     3 w   115                  15

WOD- Push press AMRAP 15min – 65lb

got 95 reps, had to do 7 x5 asstd pullups as penalty,

WOD#2 Deads 5/power hang snatch 5/ but cannot do Overhead squats at all with any wieght, so I did split squats 5 each leg AMRAP in 12 min

Got 10 rounds

Circuit-burpees 30 (rest 20) mountain climbers 1min, dips (could only do 3-6 with my shoulder so weak) leg raises 12, invert chins 15- 6 rounds (25min)

as I walked out of GYM- 5×15 weighted leg raises w/ 5 x3-4 dips

Bike home 15min

circuit- burpees 20, vup crunch 50, med ball twist 1min, 6 rounds= 19min

Swim WOD#3-

100 yrds hypoxia rest 1min x 5 rounds

Did it in 2’s so 1 stroke breath, 2, 4, 6, 8, 10 ,12 – got to 12 on all rounds then finished out 100- usually about another 50yrd- did 120 yards per round though due to pool conditions( swim team made me use odd lane)

Did 5 rounds of that= 15min = 520 yards

then did another 500, 4x1oo straight freestyle(2x sprints 30sec) then about 140 yards butterfly and breast stroke= total time in pool 33minutes.

Circuit Wrap up- Burpees 15, vup 50, flutterkicksx100, twist crunchesx 6rounds- 2×20 pushups

3x10burpees 2×50 cable curls 2×50 vup with cycles

Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s