Just the Training.

Not a lot happened this week in Korea, so all I have to share is my training for the week. Maybe over the coming week I’ll think of something to write about for you.

Fitness

23 July 2018

Snatch 

Find a heavy single

75-75-95-95-115-115-135-155-165-175-185

5RFT

5 Deadlifts 275#

10 Burpees

Time – 4:25

24 July 2018

Double Under EMOM 10

First 5 minutes – 40 DUs

Second 5 minutes – 50 DUs

Partner AMRAP 20

25 Calorie Bike

50 KBS 53#

25 Calorie Row

Score – 4 Rounds +95 reps

25 July 2018

Clean and Jerk

Find a heavy single

95-95-135-155-185-205-225-245-265-275

For Time

15-10-5

Power Cleans 135#

Ring Dips

Time – 3:38

Not for time

20-15-10-5 GHD situps

20 HR pushups after each set

26 July 2018

EMOM 10

6 Chest to Bar Pull-ups

For Time

7-5-3 HSPU

21-15-9 Box Jumps 24″

Time – 7:58

Bike Conditioning

5 Miles – 14:55

27 July 2018

8RFT

13 Deadlifts 185#

17 Wallballs 20lb 10ft

Row 500m

Time – 38:49

For Time

2k Bike

3 RDS

15 Power Snatch 95#

45 DUs

1500m Bike

2 RDS

15 Power Snatch 95#

45 DUS

1k Bike

1 RD

15 Power Snatch

45 DUs

Time – 27:28

28 July 2018

Back Squats

Reps of 10-10-10-5-5-5-5

135-185-225-275-315-365-385

Partner WOD – Split evenly

40 Calorie Bike w/ 225# deadlift hold each time

40 Push Press 95#

40 Front Squats

40 Weighted Sit-ups 20#

30 Calorie Bike

30 Push Press

30 Front Squats

30 Weighted Sit-ups

20 Calorie Bike

20 Push Press

20 Front Squats

20 Weighted Sit-ups

10 Calorie Bike

10 Push Press

10 Front Squats

10 Weighted Sit-ups

Time – 20:57

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