Long workout

5 rounds

5 Pull Ups

10 one arm clean and jerk 45# (alternating)

30 Flutter Kicks

1 min overhead hold 45#

18:00

5 x155# Bench Press

5 5 x175# Bench Press

4 x185# Bench Press

3 person alternating barbell curls

20 rounds of 10 x45#

3 rounds

1 min plank

30 sec right plank

30 sec left plank

1 min front leaning rest

15 partner leg throws

25 Russian twists 12#

25 straight leg sit ups 12#

15 partner pass situps 12#

HOOYAH
Steve

Jonah

Jonah came back from hamilton for a bit so I went to the JCC with him today.

5 x135# front squat

5 x135# front squat

5 x155# front squat

5 x155# front squat

3 rounds:

Russian twists (R1: 6#, R2: 15#, R3: #18)

1min plank

50 Flutter Kicks

25 Partner Leg Throws

50 partner medicine ball sit ups

HOOYAH

Steve

NASS

I accidentally skipped last week in general for workouts. It was so far back that I can't remember specifics. Unfortunately there were no PRs.

Yesterday:
12x135# BP
10x155# BP
2x185# BP

Burpee box jumps
50 at 24"

Abs:
2x20 leg throws
30 ghd sit ups w/25#
1 min plank

Muscle Up practice

What really defined yesterday was my acceptance to Summer Seminar at the Naval Academy. I'm so pumped to go you have no idea. Being from New York(a competitive state) and my dad living in DC(even more competitive) I thought I would have no chance. Apparently I live in a low candidate district.

Either way, I'm one step closer to achieving my dream of becoming a SEAL.

HOOYAH!!
Steve

Yesterday

10x135# BP
3x165# BP
4x165# BP

5x5 partner man-makers 20#

150 russian twists
25 partner leg throws
15 box jump 30"

1 set of 5 MU (just to see if i could)

HOOYAH!
Steve

Sick

Monday's WOD
115#x5 BP
135#x2 BP
155#x2 BP
165#x2 BP
175#x2 BP
Didn't fail. Could have kept going. Was pressed for time.

Stairs:
Sets of 4 flights up then down.

2x1 foot each step
Rest 2 min
2x1 foot each step
Rest 2 min
2x1 foot every other step
Rest 2 min
1x2 foot hop each step
Rest 2 min
3x1 foot every three steps
40 total flights up and down

Then 10 min of stretching

2 rounds:
20 partner leg throws
30 straight leg up sit ups


Yesterday and today I have been sick. I guess thats what happens when you train hard without rest for awhile. Ill be back for friday's WOD.

Looking into a spartan trifecta this year. Will post specific dates when I can.

HOOYAH
Steve