Warmup:

6RDS

5x C&P @ 135#

Work out:

100 Burpee/pull up combo

Warm up:

10 min. KB complex @ 50#

Work out:

2 min. rope skip

10x TGU (ea) @35#

20x (ea) jumping lunge

2 min. rope skip

7x TGU (ea) @ 35#

15x (ea) jumping lunge

2 min. rope skip

5x (ea) TGU @ 35#

10x (ea) jumping lunge

2 min. rope skip

3x TGU (ea) @ 35#

5x (ea) jumping lunge

played around with ab wheel roll-outs and double KB swings for awhile at the end of workout

Warmup:

3RDS

10xOHS @65#

10x push up

3x pullup

Work out:

10RDS

1 min. step up @20"/35#

30sec. ISO squat hold

10sec. rest

12 min. TGU @35# ( focus  perfect form)

10RDS

1 min. rope skip

5x box/ depth jumps @ 25"

BJJ practice

PM:

BJJ PRACTICE

Warmup:

4RDS

5x (ea) TGU @ 25#

5x Burpee

10x (ea) 20" step ups @ 35#

Work out:

Work up to 1RM standing press

115x5/125x5/135x5/145x5/155x3/160x3/165x1/170x0

6RDS

3x standing press @80% 1RM  (135#)

10m lunge @ 2x45#

5RDS

5x Curtis P ( HSC/L lunge/R lunge/push press) @ 95#

10x pull up

1 min. rope skip

Warmup:

10-1

60# KB swing  x2

70# FB Push press

Work out:

21-15-9

thrusters  @ 75#

pull ups

rest 5 min.

30-20-10

DL @ 170#

push press @ 65#

rest 5 min.

5 RDS

1 min. rope skip

30 sec. rest

AM:

100x KB swing @ 60#

PM:

BJJ Practice

AM:

100x KB swing @ 60#

PM:

BJJ practice

AM:

100x KB swing @ 60#

PM:

Started BJJ Tonight  it was  awesome and I'm super stoked!

Robie Creek Half Marathon

2:15

4 min faster an last yr.  

looks like more weight training and shorter faster runs beat out long slow runs any day.  I think I only ran a total of 21 miles since this race last yr.  3x3x9x6  .  still pretty sore today!

AM: 150x swing @ 60#  ( these are a great way to wake up and get moving )

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

5RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 30#

15x Ankles to bar

20x situp

20x poor mans hyper

rest til Robie on Saturday

AM:  125x swing @ 60#

Warm up:

3RDS

10x OHS @ bar only

10x push up

3x pull up

Work out:

1) 60m farmers carry @ 2x KB (50# & 60#)  4RDS rest as needed

2) 10x Fat bar DL @ 135# then 60m crosswalk carry @ 50# low and 25# high  3RDS rest as needed

3) 5x back squat @ 135# then 10x pull up  10RDS rest as needed

Warm up:

10 min 20" box step ups with 45# vest

1) Work up to 1RM push press.  135x5/ 145x5/ 155x5/ 165x5/ 175x5/ 185x5/ 195x3/ 200x1

previous 1RM was 165#

2) 3x push press @ 75% 1RM (150#) every 40sec. for 10 RDS

3) 5RDS

5x Mr. Spectacular @ 2x35#

5x (ea) Sandbag 1/2 moons @ 80#

10x (ea) Russian twists @ 25# MB

4) 3RDS

6x sand bag squat @ 80# then carry 30m

3x sand bag get ups (ea…

AM: 100x swing @ 60#

PM

Warm up:

5RDS

10x DL @ 135#

5x (ea) 1 arm C&P @ 50#

Work out:

50x pull up/ 1:50 rope skip

40x KTE/ ""

30x windshield wiper/ ""

20x ATB/ ""

50x squat/ ""

40x jumping lunge (ea) / ""

30x frog hop/ ""

20x jump squat/ ""

50x push up/ 50x arm hauler

40x KB swing @ 60#/ 40x bench dip

30x mtn. climber (ea)/ 30x burpee

20x one arm push up…

AM: 100x KB swing @ 60#

AM: 100x swing @ 60#

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

1 mile sandbag carry @ 80# wearing 45# weight vest

8   mile mixed hill run