Training update May 4

April 24

100 double-unders for practice

Ladder AMRAP 7min

3-6-9-12-15...

Deadlift 

Burpee

3,6,9,12 +15 deadlifts

Apr 25

100 double-unders 4:57 (26 in a row was my best streak)

Bench 

135 x 10

135 x 10

135 x 10

135 x 10

Lon Kilgore weighted situps 

65 x 10

65 x 10

situps 30

April 30

Squat

135 x 5

225 x 5

275 x1 ( 80% 1RM)

275 x1

275 x1

275 x1

275 x1

Deadlift

225 x 5

315 x 3

405 x 1 Overhand grip ( 80% 1RM)

405 x 1 DL grip

405 x 1 DL grip

May first to third was a mess of drinking a lot, eating shitty and not enough sleep. I ate more bread in three days than I normally eat in two months...

May 4

1000 M row    - 3:31.1 PR  20 SPR

"The Chief"

Max rounds in 3 minutes of: 

3 - 135lb Power cleans 

6 - Pushups

9 - Air squats

Rest 1 minute. Repeat for a total of 5 cycles. post rounds completed for each of the 5 cycles.

1) 2 + 3,6,6

2) 3

3) 3 + 1

4) 3

5) 2 + 3

Total 145 reps