Typhoon Week!

So here in South Korea this week we had the threat of severe weather from a typhoon making its way through the peninsula. There was a lot of worry and panic with people rushing to the stores to stock up on water and foods. I’m happy to say that in our immediate area things were nothing more than a bit of winds and some rain. No major damage occurred and from what I know no injuries were sustained. The only down side was that the gym was closed on Thursday due to preparations for the storm so I had a mandatory rest day. Oh well, it may have been good for me.

Fitness

Here’s how the week looked. Toward the end I was feeling tired and sluggish so some times and weights were slower and lighter than normal.

20 August 2018

Row Conditioning

750m x 6 with 1 minute rest between efforts

3:12 – 3:07 – 3:04 – 3:04 – 2:58 – 2:55

Every 1:15 for 10 Sets

1 Hang Power Clean – 1 Hang Squat Clean – 1 Push Jerk

135-135-155-155-185-185-205-205-225-245

4RFT

24 Calorie Bike

18 KBS 53#

12 Box Jumps 30″

Time – 13:49

Partner Workout

5 Rounds each, alternate rounds, if you drop the bar, 10 bar facing burpees

5 Front Squats 95#

10 Shoulder to Overhead 95#

10 Alternating Overhead Lunges 95#

Time – 10:06

21 August 2018 

Deadlift x 5

225-275-315-365-405-435

Every 3:00 for 5 rounds

15 Calorie Row

10 Thrusters 95#

8 Chest to Bar Pull-ups

21-15-9

Hand Release Pushups

Wall Balls 30# 10ft

Abmat Situp

Time – 5:54

22 August 2018 

EMOM 20

  1. 10 Bar Dips
  2. 2 Rope Climbs 15ft
  3. 40 Double Unders
  4. 10 GHD sit-ups
  5. Rest

Bike Conditioning

With a partner bike 15,000 meters, switching every 750 meters.

Time – 21:29

24 August 2018

Front Squat

135×5 – 185×5 – 225×5 – 255×5 – 275×5

10-9-8-7-6-5-4-3-2-1

Power Clean 115#

Bar Facing Burpees

Time – 10:18

Row Conditioning

2,000 meter row

Time – 8:25

25 August 2018

Push Press x 5

75-95-115-135-155-175

Partner Workout – Alternating rounds, untimed. 

20 Calorie Bike

40 Yard Sled Push (352# for 4 rounds, 488# on 5th round)

then 2 heavy 20 yard sled pushes

1) 622#

2) 737#

Core Work

10 GHD Sit-ups prior to each set of

2-4-6-8-10-8-6-4-2 Dual KB Deadlifts at 88#

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