Re: 2014 45-49 Fittest on the Planet goal
Friday- did 20-30 glute ham raises and some echo bike during the day. Hip circle a bit.
PM- normal warm up and some rowing.
Work to a heavy dl- 45-425# not the best day.
2 8 min amraps- the gym was hot. Was 111 degrees out during the day. So the gym must have been 100 degrees. Ughh!
10 s2o 50# db each arm
40' hs walk
Did 4 rounds plus 11 reps
rest 2 min
10 hang db clean and jerks
4 rounds even. nothing much to give this nite.
More rowing. Owe some meters-
Saturday 7-8:30 AM.
Normal warm up and some rowing.
1 clean dl
1 hang squat clean below the knee pause :02
1 split jerk
10 rounds every 2 min.
Drop to 195 and do 4 squat cleans and jerks.
15 min amrap partner. David B with me.
40 cal on AAB
30 syn. wall balls 30#
20 box jump overs.
It was hot. David is a beginner.. 3 or 4 rounds.
Monday- AM- accessory work
PM- hard metcon with dl practice
Tuesday- AM - accessory work
PM- Medium workout
Wed - PM just row, ski erg and AAB
Thursday - day off from the gym
Friday- AM- accessory work
PM- Hard workout and DL, sand bag and d bag work
Saturday- AM Hard Workout
Sunday- my MU, row and rope climbs and a swim now and again.
So about 9 sessions. Try my best on those 3 hard sessions. If I feel like it take another day off.
This week I did not get a proper day off. 4th of July kind of knocked my schedule a bit.
Still need to find training partners.