Took a long break for the wedding/honeymoon. Coming back I decided I was going to HQ workouts for a minimum of 8 weeks. Started on Tuesday with a nice easy Rest day. Awesome!
Wed 7Jul
225# squat, 20 reps
Toe-to-bar, 40 reps
2 Pood KB swings, 60 reps
10:40
Thur 8Jul
100ft Lunge
Descending 21-18-15-12-9-6 reps of
Pull ups and sit ups
13:18
Fri 9Jul
"Johnson"
20 min amrap
245# Deadlifts, 9 reps
muscle ups, 8 reps
155# Squat cleans, 9 reps
2 rounds 9 deads
Sun 11Jul
5 Rounds for time:
135# thrusters, 15 reps
400m run
30:38 (3:34, 5:29, 6:57, 8:07,6:28)
(8/7,3/5/4/3,5/5/3/2,5/3/3/2/,4/2/2/2/3/2)
Mon 12Jul
"Joshie"
3 Round for time of:
40# db snatch, right arm, 21 reps
L-pull ups, 21 reps
40# db snatch, left arm, 21 reps
L-pull ups, 21 reps
39:39 (11:57,14:54,12:47)
Tues 13Jul
Yay! My birthday WOD
Fight Gone Bad
285
WB 30,20,20
SDHP 20,15,15
Box 27,20,22
Push 15,15,19
Row 16,15,16
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Woo hoo back in action too! Let's get everyone back cracking at this. t - 1 day until LA!! :)
ReplyDeletebout that time to be held accountable. Way to finish strong with a big 3rd round coach. It was better than your 2nd one.
ReplyDeleteJonny, Felt guilty after round 2. Everything ended in even 5s and 10s. That means I definitely wasn't pushing it hard enough.
ReplyDelete