Rest day today. I feel good, but had some errands to run. Signed up for one last OCR on Oct. 7. Apparently I have a short memory on how rough the long courses are. Signed up for the 12 mile, 47 obstacle option when I could have done 4 or 8 miles. At least it's in Illinois so there won't be any mountains to climb.

 

Strength
  • 45m

4 rounds, every 3:00
1A) BB OH Press x 5 - 95,105,115,125
1B) Pullups x5
1C) Dips x5

5 rounds, 20s/10s work/rest
2A) Paralette Pushups
2B) Chinups

5 rounds, every 2:00
3A) 2x KB Clean and Press x 4,5,6,7,8
3B) Sit Outs x remainder - 49,32,24,22,20

5 rounds, 20s/10s work/rest
4A) HSPU Hold
4B) Hollow Hang

5 rounds, 20s/10s work/rest
5A) Hollow Rocks
5B) Plank

Strength
  • 40m

6 rounds, every 2:00
1A) BB BSQ x 2,2,2,1,1,1 - 155,170,185,195,205,215
1B) Step Tuck Jump x 4
Felt surprisingly good after a heavy deadlift day yesterday.

3 rounds, 1:00/1:00 work/rest
2A) SB Squat Clean - 14,14,16
2B) T2B - 19,18,18
2C) Wall Walks - 6,6,7

Strength
  • 45m

8 rounds, every 2:00
1A) BB SDL x 2 - 135,225,245,275,295,325,345,365

3 rounds, for time:
2A) 70# SB BSQ x 15
2B) 2x KB Press x 5
2C) BB DL @ 285 x 5
2D) Pullups x 15
12:40

8:00 AMRAP
3A) KB GTOH @ 53 x 2,4,6...
3B) Hollow Rocks x 4,8,12...
7 rounds + 5 reps A

Strength
  • 56m

8 rounds, 6:00 each w/ 1:00 rest between

1A) SB run x 500m
1B1) KB H2H swing x remainder - 65 reps
1B2) SA KB Snatch x remainder - 35 reps
1B3) 115# Atlas stone over shoulder x remainder - 12 reps
1B4) Burpees x remainder - 31 reps
1B5) SB Squat Clean x remainder - 21 reps
1B6) Sit Outs x remainder - 70 reps
1B7) 85# Bucket Step Ups @20" x remainder - 15 reps
1B8) Lunge Jumps x remainder - 73 reps

Strength
  • 25m

25:00 AMRAP
1A) 200m sprint
1B) BW Squat x 25
1C) 2H KB Swing @70 x 25
7 rounds

Strength
  • 45m

EMOM x 20:00 w/ dbl 53# KBs, rest 1:00 if full round not finished within the minute
1A) Clean x3
1B) FSQ x3
1C) Push Press x3
1D) Pullups x3
Finished 18 rounds

For Time:
2A) KB SDL x 60
2B) Prisoner Drop Lunge x 50
2C) KB SDLHP x 40
2D) Prisoner Drop Lunge x 30
2E) KB GTOH x 20
2E) Prisoner Drop Lunge x 10
Then repeat in reverse - 20:58

disturbed275's Training Log


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