Day 8

3.05 miles total time 28:09 average pace 9:14/mi max speed 10mph avg hr 177 max hr 186

Day 7

Swimming:
Short Course, down + back (50 yards) on the minute, 1 per minute for 30 mins. Total = 1500 yards, usually had ~7 seconds rest at each interval.

Day 6

Class A:

Reverse order, started on box jumps

box 22 18 16
sdlhp 16 10 8
wall 16 13 10
push 9 6 8
row 18 16 15


total = 201

Day 5

Tuesday = Rest

Wednesday = 10 9 8 7 6 5 4 3 2 1
85# first round, 75# other rounds
Front Squats + Push Press
19:23

Then 1 mile run 9:43

Day 4

35# dumbells

21 15 9
deadlift
push press
front squat

19:45

Day 3

Warmup swim, then

600y swim ~12 min

600y swim ~ 12 min

100 y / min for 12 mins, usually ended each lap with 10 seconds spare

breakfast

lunch (not pictured) tri tip, some beans, 1/4 tortilla, pico de gallo, diet coke
snack


dinner

Day 1 + 2

Friday = Fight Gone Bad Sprint
30 seconds * 6 rounds

box 12 9 9 9 8 9
push 9 8 7 5 4 5
row 9 7 6 6 5 6
wall 9 7 8 6 6 6
sdlhp 9 6 6 5 4 6

Advanced, 211

Saturday
4k run

Been Bad...

Thursday August 14th:
3x 600m run, 40 box jumps, 40 pull ups
tore the FUCK out of my hands! wheeeee!!



Wednesday August 20th:
Back Squats, did 3 reps of 155, then missed 165, 160, 157.5 on one rep. Got 155 in the end though, I think I found my max!

Thursday August 21st:
Swimming (1 hour)
Did a warmup roughly 600, short course. Then did 50m a minute for as many minutes as I could, I got 4 the first time but someone got in my way, then did 16 minutes or 800m.
Ran in the shallow end for 6 minutes, as deep as I could go and still run, it was like a sled drag. The hardest part was turning around against the water I had pulled with me.

Day 3

10 9 8 7 6 5 4 3 2 1
Deadlifts 125
Front Squats 25 lb bells
Push press 25 lb bells

22:00

Day 2

Wt = 187

Mini Angie...

50 pullups (no help)
100 pushups (50 regular 50 knee)
100 situps
100 squats

31:00

Was going sloooooooooooow this morning. I was going to go for a full angie but my hands were pretty torn up after 50, need to get some chalk for the park bar.

Day 1.1

Ok, done with the second false start... work has been hectic, fell out of it again... hopefully for the last time.

Today : 1 mile swim

Day ?!!? Weightlifting

Deadlifts 135 lbs
Dips (purple band)

21 18 15 12 9 6 3

30:42....

This felt rought, I went in on 3 hours of sleep each night for the last few nights. Slogged it out though! Worked on form in the deadlifts, it was good through the round of 9, then fell apart.
Need to work more on dips for sure.

Day 8

Day 7 = rest day

Day 8 = FRAN CHALLENGE!

Didnt eat anything before hand, had a major case of jitters for some reason. 65 lb thrusters, pull ups, 21 15 9

8:30... knocked about 30 seconds off my time. For whatever reason this workout kicked my ass more than any other, glad to see improvement though!