Sweat It Sunday #10

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MONDAY

WOD:

500m row
-then-
21-15-9
Double KB clean [35#]
Double KB overhead lunge [35#]
Pushups
-then-
500m row

Hello arms! Don’t remember what my time was.

3.1 mile run during day

TUESDAY

3.1 mile run during day

OlyFit in evening

3 Position snatch 5×3  [65#]
Snatch pull 4×3  [95#, 95#, 105#, 105#]
Snatch balance 3×3  [55#, 65#, 65#]
Overhead squat 5×3  [75#, 85#, 85#]

WEDNESDAY

Strength: Front squat 10-8-5-3-3-3-3  [55#, 65#, 85#, 95#, 115#, 125#, 135#]

WOD: Countdown from 10

200m run
Air squats

Score: 10:07

THURSDAY

Rest

FRIDAY

Helen Score: 10:57

Helen

Helen

 

SATURDAY

30:00 Walk

SUNDAY

10 miles of misery. Today was windy, I was totally not motivated, and I had a lot of time to realize that I really genuinely do not enjoy training runs over 10 miles….I think this may be my last marathon, I ❤ half marathon distance.

 

Cool and windy day

Cool and windy day

Sweat It Sunday #9

 photo 57b62c6c-774c-4766-b493-4c30ff186170_zpsd10e1748.png

MONDAY

4 mile run

TUESDAY

Clean & Jerk – as heavy as possible [145#]

Push Jerk – moderately heavy 5×5 [95#, 105# x 4]

WEDNESDAY 

Rest

THURSDAY 

Front Squat + Jerk
60% – 3+1 – 85#
70% – 3+2 – 100#
75% – (3+2) x3 – 105#

Snatch Hi-Pull + Hang Power Snatch
60% – 3+3 – 65#
70% – (3+2) x 4 – 75#

Behind the Neck Snatch Press
2×10 – 45#

Toes 2 Bar
3 x 10 – or break up however needed

FRIDAY 

Skill: Pullups

WOD:  5 RFT

6 Power Snatches [75#]
12 Lateral Box Jump Overs [20 inch]

SATURDAY 

Partner WOD:

120 DB Situp [25#]
120 Plate Overhead Lunges [25#]
120 Medball Partner Twists [20#] – can split up however you want
120 Medball Over Bar Throws [20#]
120 Leg Throws

All exercises must be done 10 at a time each, except the medball twists you can chose how to break them up.

SUNDAY 

Rest

 

Very busy and exhausting week at work, so things got a little jumbled and cut back on this week. Back at it hard this upcoming week though!