May 7 - 10, 2015

May 7, 2015

AM
Lots of warming up n stretching

0.65 Mile warmup

4 x 400m w/ 2:00 min rest
1:25
1:24
1:22
1:28

0.55 mile cool down w/ stretching n foam rolling

Lunch

Push-Ups

300

Wide Grip Pull-Ups

7 x 3

1 x 5

PM

Easy 3 Miles

3 miles - 26:40

* Relaxing Conversational Pace

_________________________________________________________________________________

May 8, 2015

Run:
1 mile - 7:26
*just loosening up

Pull-ups
BWx5
25lbs x 5 x 2

35lbs x 5 x 1

45lbs x 4 x 1
+60x1, I did a 2nd rep but I'm not counting it.
BWx14

Strict/Push Press
95x5
115x5
135x5
135x5
145x5

Dips

BW x 5

25lbs x 5

50lbs x 5

75lbs x 5

100lbs x 1

MetCon:
Modified "The Chief"

3 95-lb hang snatches
6 push-ups
9 squats

AMRAP in 3 minutes with 1 minute rest x 5

1st - 6 Rounds (108 Reps)

2nd - 5 Rounds + 2 Squats(101 Reps)

3rd - 5 Rounds (90 Reps)

4th - 4 Rounds + 8 Squats (89)

5th - 4 Rounds + 3 Snatches (75 reps)

_________________________________________________________________________________

May 9, 2015

Easy 3 Miles
25:27

*This run was horrible, I was with a couple of friends and we decided to eat before the run....To much food with the combo of 95 degree eat turned into a lets not throw up session.

3 Mile Ruck w/ 50lbs
55:26

*Easy conversational hike with the buddies.

_________________________________________________________________________________

May 10, 2015

Rest.

This was an extremely good training week....My diet wasn't as clean as I wanted it but a lot of that was due to having some friends down and just enjoying myself. My goal was to do 1200 Push-Ups from May 2nd to May 9th, I easily exceeded that goal with 1400. Some form of pullups almost every day and hit 3 core sessions this week.