Gone Fishing

Headed out to Forks, WA to catch me some Salmon. Hope to be back Friday. Been sore from Softball, and have a busy week so this might be all the training I get in till the weekend. Will be nice to rest up and enjoy the ocean.

Tons of Z-health and warmups..really tight/sore

Deadlift: Cycle #3 Workout #4
32kg 2 x 5reps (warmup)
185lb x 5
175lb x 5

VO2 Max:
16kg- 7rep per 15sec x 21sets

Bow stretch (10sec hold) x 2
Towel swipes to failure
(2)24kg Farmers walk

Busy Weekend

Sunday:
Softball Tournement 4 games


Saturday: Kettlebell Class 20kg and 24kg used
Highlights
Swings
Get-ups

Bent over rows
Pushups
Snatches
Deadlifts
Clean + Front Squat + Press
Side step swings
Single leg deadlifts
Lunges
Z-health

Deadlift: Cycle #3 Workout #3
32kg 2 x 5rep (warmup)
180lb x 5
170lb x 5

Superset of:
1A)Handstand Pushup 3sets x 1rep
1B)Tactical Pullup 3sets x 4rep
Ballet heel raise 2 x 10rep between sets

Goblet squat + Swings: no rest, 10 squats, 10 swings, 8 squats, 8 swings etc.
24kg x 10, 8, 6, 4, 2
Frog jumps to failure right after

Superset of:
2A)Hanging leg raise 2 x 3rep
2B)16kg Russian twist 2 x 10rep

Short on time

Deadlift: Cycle #3 Workout #2
32kg 2sets x 5 (warmup)
175lb x 5
165lb x 5

Snatch: snatch test practice
24kg x 10/10, 9/9, 8/8 reps (54 total)

24kg Bottoms up clean x 3/2reps
20kg Crush curl x 5reps

16kg Armbar x 2/2rep

24kg Turkish Getup x 5/5rep

Deadlift: Cycle #3 Workout #1
165 x 5
155 x 5

Circuit: 2 sets
24kg One arm Swings x 20/20rep
Towel Swipes to failure
Bow and Arrow stretch x 2/2rep (10sec holds)

Farmers Walk: 2 laps of my back yard
(2) 24kg x 2sets

Birthday

Monday:
Had my birthday this weekend I am very grateful for my friends and family. Spent the day at Pacific International Raceway with my best friend and his son. He is taking his skill to the next level and had his first class on the track. If you have never seen street bikes raced on a track it is a mind blowing experience. I took Sunday and Monday off from training. Been busy, eating lots of food, and not really worrying about it these last few day. Back to training tomorrow!

Saturday: Kettlebell Class
Highlights-
Z-health
Swings
10min of VO2 max snatching

Ladder Supersets of:
Double Swings + Pushups
Double Front squats + Mountain climbers

Windmills

Deadlift: Cycle #2 Workout #10
32kg 2 x 5reps(warmup)
215lb x 5 (PR!)
205lb x 5

Clean & Press Ladders w/ Pullups: no rest on rungs, thumbless pull ups between sets
24kg 4 x (1,2)
Pull ups 4 x 3reps

20kg Crush curl x 5
16kg Straight leg situp w/ bell over head x 7
16kg Russian twists x 10/10