Yowza

Yesterday

5K run at 0.5 incline on the treadmill, 24:10.
Hang Cleans (aka grip-rippers) 5 x 5 (65, 85, 95, 105, 115)
1 rep max shoulder press 105, 110 115 fail.

Today, CF Workout 15.5 27/21/15/9 calories/reps for time of Row/Thrusters (70lbs for this wee fella). Time was 14:22. Felt great!

Then, Now

Yesterday, warm up then AMRAP 400 m run, 7 muscle ups (subbed 10 pull ups, 10 dips). 5 rounds completed, but the last 10 dips took me to 21 minutes. Who's counting.

Today, grunt.

Mile run (6:50), warm up with the bar then 5 x 5 deadlifts, 225, 245, 265, 275, 285. Onesied 290, 295 and 300. That's 7360 lbs. Grunt!

3PM

3PM start today!

Barbell warm up then:
5 Rounds for time 20 overhead walking lunges (50lbs only), 20 back extensions, 20 front extensions. 18:30.

Front squat , 5 x 3 at 135, 155, 175, 185, 205. Easy(er)!

Longer, Slower

4 mile run, nice and slow, 33 minutes, no stopping at 0.5 incline.

Press /Push press, 5 x 5 @ 95 lbs. tough.

Snatch work, 80 lb reps for practice.

Sat Stats

Warm up, mile run (6:53)
barbell warm up
3  x 5 reps power cleans, 105, 135, 145lbs
5 rounds of bench press (135 lbs) + pull ups to fatigue. 9/21, 5/15, 5/15, 4/10, 4/10
5 x 5 reps deadlifts, 135, 205, 225, 235, 225.
800m run for burn -3:27.

Spring, almost in the air

Last week WCBU 2015 in Dubai, 5th place for Team Canada GM. While not unprepared for the difficulty I was humbled by the burden that is sprinting on deep sand. Also unprepared for the incredible force that is a mojito after all that sprinting.

Today, first day back to gym with a brutal sore throat.
Mile run 7:10, barbell warm up, GHDs, pull ups to get it going.
Squats:
Front 135 x 5,
Back 135 x 5,
205 x 5,
205 x 5,
225 x 3,
245 x 3,
250 x 3,
250 x 1,
255 x 1,
260 x 1,
265 x 1,
275 x 1.

Box jumps, 5 x 10 @ 27"