Hawaii 5.0

5 rounds for time:
500m row
5 Squat Cleans 135lb
5 KB swings 70lb
5 Box Jumps
5 Wall Balls

time: 21:59

Monday:
Get swoll

Tuesday:
Bike Emigration

Wrdnesday:
Track:
-12 hill sprints ~50m every 1.5 min
---alternating sprints with 20lb pack
-Ball throws- 20lb x 300
---overhead, side, side, underhand, behind back
GYM:
-Bench press: 185x6, 205x3, 205x3, 225x2
-OHS: 45x10, 65x10, 85x10
-Work up to heavy power clean - 185

The weekend of no running:

Still can't run. IT bands are lame.

Saturday:
60 miles on bike from Mt Dell Res to Morgan and back
Rode with the women, had a nice ride.

Sunday:
Bike emigration 1:05
DL 5 sets 275x5
Arm Blasters (new and improved)
5 sets:
-10 pushups
-10 dips
-10 pullups
-5 clap pushups
-20 sit ups
time: 10:53

Catching up

Monday:
Sprint workout-
10x110m in grass barefoot
-17/16/15/15/15/15/15/15/17/17s
then
50-40-30-20-10: w/20lb ball
-Ball slams
-Backward ball toss ~20yrds (5-4-3-2-1)
-Pushups
-Overhead Ball toss ~20yrds (5-4-3-2-1)
Walking lunge to ball
then
100 over head ball throws (walk/jog to ball)



Tuesday:
Bike Millcreek ~ 1hour to top
5 rounds: not for time w/1.5 poop KB
-10 kb swings
-10 kb power snatch (5/side)
-10 kb shoulder press (5/side)
Wide grip deadlift:
-6x205, 5x225, 5x225, 5x225
Deadlift:
-10 x 275

The week

Tuesday:
Bike intervals up Emmigration 2 hours

Wednesday:
20lb ball throws 11 min
-over, side, side, under
Hill Sprints:
-10sec Sprint, 50 sec rest x 10
Weights - random stuff

Thursday:
Bench Press:
5x3 @ 185 pounds
Cycle Inter als 45 min
Arm Blasters 3 rounds

Friday:
5 rounds for time @ 155lbs
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
-Time: 14:05
5K Row:
-Time: 19:44

Leg Blastin

Monday:

5K run in VFF
15min 80lb sandbag get up
3x Leg Blasters @ 5:17
OHS: 10x45lbs, 10x65lbs, 8x75lbs, 6x95lbs
10 min of 1 complex every 30 sec 105lbs
-complex: 1 hang PC, 1 pres, 2 push press
Bench Press: 3x5 @ 185
Close Grp Bench: 3x6 @ 135
Shrug 3x4 (8 sec hold)
30/30 press @ 10 lbs x 4 min
-rest with DB overhead

Big

Cycle Big Cottonwood canyon:
Time to top: 1:35 - 14.6 miles
Best part: coming down!

St Helens, Adams, Hood and back home.

Went to the Pacific Norhtwest this past week and stayed in Hood River. We attempted some ski mountaineering of some of the local volcanoes..... and got shut the hell out. Bad weather knocked us off every volcano we attempted. Saturday we played on Hood, Sunday we got punted off Mt Adams at around 10000 feet after a frezzing rain and wind storm came in. Then on Tuesday we turned around on Hood after the fog came in and we decided the sheet of ICE we were standing on was not only not ski-able, but also dangerous in a white-out. Turns out we made the right call on Helens, The same day 2 guys kept going and were caught in a huge downpour and narley fog that made them bivy without gear overnight.

Wednesday:
Drove home
Run 3 miles in VFFs

Thursday:
Bike Emigration (New record 1:04 from door to door)

Friday:
1) Legs and Lungs:
10 rounds:
-50 step ups with 40 lbs
-10 pushups
-5 toes to bar
time: 29:29
2) Run 2 miles
3) Pullup/dip ladder 10.1/9.2.....2.9/1.10