Training Log Archive: josiahIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
partner workout.
75 squat clean
35 burpee over bar
75 push press
35 burpee over bar
75 pull ups
35 burpee over bar
75 squat clean
35 burpee over bar
75 push press
35 burpee over bar
75 pull ups
35 burpee over bar
Friday Sep 16, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
5 sets:
200 m sprint
wod:
28-22-16-10-6
kb snatch
14-11-8-5-3
wall walks
5 sets:
200 m sprint
wod:
28-22-16-10-6
kb snatch
14-11-8-5-3
wall walks
Thursday Sep 15, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
strength:
3x5 turkish get ups each arm
50 double unders in between sets
wod:
16 min emom
Even: 20 overhead lunges w/ plate 45#
Odd: 15 ring row
strength:
3x5 turkish get ups each arm
50 double unders in between sets
wod:
16 min emom
Even: 20 overhead lunges w/ plate 45#
Odd: 15 ring row
Wednesday Sep 14, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
long wu.
strength:
8 min emom
3 push press at 135#
wod:
8 min amrap
10 cal row
5 burpee box jump
strength:
8 min emom
3 push press at 135#
wod:
8 min amrap
10 cal row
5 burpee box jump
Tuesday Sep 13, 2016 #
strength (Axis CrossFit) 1:00:00 [3]
wu.
Wod #1:
21-15-9
Power clean 135#
ring dip.
rest 3 min
Wod #2
150 wall balls 20#
rest 3 min
Wod #3
100 hollow rocks.
Wod #1:
21-15-9
Power clean 135#
ring dip.
rest 3 min
Wod #2
150 wall balls 20#
rest 3 min
Wod #3
100 hollow rocks.
Monday Sep 12, 2016 #
strength (Axis CrossFit) 1:30:00 [3]
10 min assault bike before class.
wu.
strength:
(adding 10lbs to 1 rep max).
overhead squat.
3 @ 70% of 90% (+10lbs)
3 @ 80%
3+ @ 90%
wod:
3 rounds
15 chest to bar
10 deadlifts 225#
buy out of 1 mile assault bike
rested for a few mins,
then 10 min on assault bike
15 min of jump rope
and 5 min cool down on assault bike
wu.
strength:
(adding 10lbs to 1 rep max).
overhead squat.
3 @ 70% of 90% (+10lbs)
3 @ 80%
3+ @ 90%
wod:
3 rounds
15 chest to bar
10 deadlifts 225#
buy out of 1 mile assault bike
rested for a few mins,
then 10 min on assault bike
15 min of jump rope
and 5 min cool down on assault bike
Sunday Sep 11, 2016 #
Note
work until 2. had to take final for quantitative analysis. done @5. zapped. stoked the weekend is over.