Thursday 12.10.15
For time:
Run 1,000 meters
30 bench dips
30 sumo deadlift high-pulls, 20-30 lbs
30 handstand push-ups (scale as needed)
30 power snatches, 20-30 lbs
30 burpees
30 pull-ups (assist as needed)
30 thrusters, 20-30 lbs
Compare to 12.09.15
Post time to comments.
5 min run on treadmill (had to get muffins out of oven)
Straight leg dips
SDHP was 25 lbs
Purple band for pull-ups
45 lb thrusters
20:11
20:28
straight leg dips
KB snatch & high pulls (alternated arms)
40# thrusters
vs 20:24 (20#)
17:11
15# dumbbell snatches
30# high pulls
20# thrusters
3:30 run
12:05 for the rest. 20 lbs. all. Legs elevated for bench dips. Chair-assisted pull-ups. Girl push-ups instead of handstand. Needed several small breaks. Rough!
Total 15:35
Ran 40 min. tempo run(4.87)
Modified workout, subbed jump rope for run. I am in the middle of marathon training and already running lots of miles. I also broke everything into 2 rounds because I was feeling pretty worn out after run.
18:27
400 jump rope total
35# sumo, snatches, and thrusters
feet on chair for handstand push-ups
jumping pull-ups
18:32
Treadmill at 7.5
Straight leg dips
30# all
HSPU with knees on bench
Self assisted pull ups
Vs:
19:08
20# all
Chair assisted pull ups
Boo-yah!
23:32, slower than last year but I've been sick for over a week so not bad considering.
16:14
Minus run, burpees, snatches.
33lb bar all
30:56
6:53 for est. 1000 m
34# for all but last 20 thrusters 20#
23:28
20 lbs for all
Jumping pull ups
Slower than last year. I feel good though!