Fight Gone Bad

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Round 1: 95
Round 2: 69
Round 3: 68

Total: 232

62 point PR from just over a year ago!

DU's and running

5 rounds of
10-15 Double Under 'attempts'
200m run

Time: 14:38

For the attempts, I would start with a few single-unders and then attempt to string one or two double-unders at a time. On my second and fifth sets I hit a zen-like moment were I strung together 10 and 5 double-unders, respectively. I hit some sort of groove and the only reason I stopped is because I forced myself to do so.

Squats, Squats and Moar Squats

Overhead Squat 1-1-1-1-1 : 115-135-155-165(f)-165(f)
Front Squat 1-1-1-1-1 : 205-225-255-275-285
Back Squat 1-1-1-1-1: 315-345-365(f)-355-360(f)

PR'd my Overhead squat by 20lbs
First time doing heavy front squats. I'm confident I can hit 300

Run, Thrust, pull, repeat

3 rounds of
400m run
15 thrusters 95#
15 pull-ups (medium band)

Time: 29:00

This was supposed to be four rounds but my shoulders and back started hurting something fierce. Now my whole upper body feels sore, feels like I blew some internal gasket or something. Taht's what I get for taking too many days off last week.

On the bright side, my first 400m was 1:51. Which is a good sign for me.

Partial Track Work

mile warm-up

drills
2 accelerations - 50m

2 x 200 w/100m walk

Had to cut this workout short because of football practice at the track. I was going to take tomorrow off but since this got cut short I'll pick-up a workout. Probably Kick boxing for the extra cardio.

Running and Thrusters

Monday:
2 mile run


Tuesday
Thrusters
7x3

135,155,165,175,185x1,185x2,185

Muscle-up Progression
3 x 3 ring dips (small band)
3 x 3 chest to bar pull-ups

My wrists kept getting out of position on the 185 sets. Once I wrapped my wrists (which I should've done from the get go) I was able to get 185. Posted video of my last set on facebook.