WOD

Thursday 180201

8pm

5x8 bench press 160#

45 ring dips

power clean & jerk. last single @ 185#

Wednesday 180131

5pm

OC-1 - sprints

L1 3min

L2 4min

L3 3min

L4 2min

L5 30sec

Repeat 5 times

https://connect.garmin.com/modern/activity/2470989878

Tuesday 180130

6am

5x8 barbell row 160#

5x8 pull ups

5 rounds of barbell curls + push ups

5pm

OC-1

Monday 180129

7am

OC-1 - sprints

Set 1

L5 30sec

L4 1min

L3 1min30sec

L2 2min

L1 2min30sec

Set 2

L5 1min

L4 1min

L3 1min30sec

L2 2min

L1 3min

Repeat Set 1 & 2 - 3 times

7pm

5x8 bench press 160 (70%)

5x5 ring dips

5x6 press 95#

Sunday 180128

off

Saturday 180127

KIRA #3

Kailua to Kualoa

dead winds

  1. Kainoa
  2. Travis
  3. Levi
  4. me

https://connect.garmin.com/modern/activity/2464812066

Friday 180126

off

Thursday 180125

5pm

OC-1

Wednesday 180124

7am

OC-1 - sprints

L5 45sec

L4 1min 30sec

L3 2min

L2 2min 30sec

L1 3min

repeat 5 times

5pm

4x6 back squats

5x1 deadlift 320 (80%)

Run 30min

Tuesday 180123

5pm

OC-1

8pm

5 sets of

  • 10 bench press 135 (60%)
  • 10 pull ups

Monday 180122

7am

OC-1

Sprints + surfrun

Only did half of the sprints workout and an easy surfrun coming back Sprints outgoing going upwind

L5 1min

L3 2min

L2 3min

L1 2min

Repeat 4 times

Sunday 180121

2pm

Grace

30 clean and jerk 135

4pm

OC-1 - HK run

Saturday 180120

3pm

OC-1 - castles run

Friday 180119

5pm

OC-1

Thursday 180118

5pm

Bad hair day race

https://connect.garmin.com/modern/activity/2444581556

https://www.instagram.com/p/BeH7f3dHYqi/?taken-by=igor_sobreira

Wednesday 180117

5pm

OC-1

8pm

5x3 bench press 170 (75%)

5x5 barbell row 175

4 rounds

  • 10 bench press 135
  • 10 pull ups

Tuesday 180116

7am

OC-1

Sprints

L5 60sec

L4 1min30sec

L3 2min

L2 2min30sec

L1 3min

Repeat 6 times

https://connect.garmin.com/modern/activity/2444581398

5pm

OC-1

Flat surfrun, wind kinda NE but still pretty decent surf

https://connect.garmin.com/modern/activity/2444581454

Monday 180115

1pm

5x3 bench press 170 (75%)

45 bench press 115

45 push press 115

8pm

5x5 back squat - last set @ 195

5x5 deadlift - last set @ 225

Sunday 180114

KIRA #2 - Hawaii Kai to Kaimana

https://connect.garmin.com/modern/activity/2437825048

  1. Manny
  2. Bobby
  3. me

Saturday 180113

off

Friday 180112

7am

OC-1 - sprints

Set 1

L5 45sec

L4 1min30sec

L3 3min

L1 2min

Set 2

L5 30sec

L4 1min

L3 2min

L1 2min

Repeat sets 1 & 2 - 4 times 51min

https://connect.garmin.com/modern/activity/2430545927

5pm

OC-1 - surfrun

7pm

5x5 bench press 155 (70%)

5 rounds of

  • 5 hang power clean 135
  • 5 shoulder to OH 135
  • 5 chin ups
  • 5 ring dips

8:15

Thursday 180111

5pm

OC-6

Wednesday 180110

7am

OC-1 - sprints

Set 1

L5 30sec

L4 1min

L3 1min30sec

L1 2min

Set 2

L5 30sec

L3 1min30sec

L2 2min

L1 2min30sec

Repeat 1 & 2 - 5 times

https://connect.garmin.com/modern/activity/2429009735

7pm

5x5 bench press 155 (70%)

5x5 deadlift 280 (70%)

5x8 OHS 95

4 rounds of

  • 8 chin ups
  • 16 push ups

Tuesday 180109

5pm

OC-1

Monday 180108

5pm

OC-1

830pm

5x5 bench press 145 (65%)

5x8 barbell row 145

12-9-6

power clean 165

ring dips

time: 7:15

Sunday 180107

2pm

OC-1 - surfrun

Saturday 180106

OC-1 Race

KIRA #1 - Makai Pier to Kailua

1st place!

Friday 180105

7am

5x8 bench press 145

Thursday 180104

6am

OC-1 - sprints

5pm

OC-1 - surfrun

Wednesday 180103

6am

OC-1 - sprints

5pm

OC-1 - surfrun

Tuesday 180102

5pm

OC-1

8pm

5x8 bench press 145

Monday 180101

2pm

Snatch singles, worked up to a max of 155

5 rounds of

  • 3 power clean 205
  • 6 bench press

Sunday 171231

OC-1

Saturday 171230

9am

OC-1

11:30am

Deadlift progress to find a 1 rep max

400 max, PR!

https://www.instagram.com/p/BdWd_59nMI6/

Friday 171229

5x10 bench press 135 (60%)

5x10 press 75

6 rounds of

  • 6 ring dips
  • 6 pull ups

Thursday 171228

off

Wednesday 171227

1pm

OC-1

4pm

5x10 bench press 135 (60%)

Tuesday 171226

3pm

“Dead” Cindy

20min AMRAP

  • 5 deadlifts 225
  • 10 push-ups
  • 15 air squats

completes 12 rounds + 15 reps

Monday 171225

4pm

OC-1

9pm

5x10 bench press 135 (60%)

5x10 barbell row 135

Sunday 171224

OC-1

Saturday 171223

9am

12-10-8-6-4-2 sets of

  • deadlift 245
  • HSPU (pike)

3pm

OC-1

5pm

10min AMRAP

  • 8 OHS 95
  • 8 pull ups
  • 80 jump rope

completes 3 rounds + 6 sets

Friday 171222

5pm

6 rounds of

  • 6 dips
  • 6 pull ups

OC-1

7:30pm

Bench press

  • 2x6 @ 170
  • 2x4 @ 185
  • 1x2 @ 190
  • 1 @ 195
  • 1 @ 200
  • 1 @ 205
  • 1 @ 210
  • 1 @ 215
  • 1 @ 220
  • 1 @ 225 (PR)

Thursday 171221

OC-1

Wednesday 171220

5pm

OC-1

7:30pm

8min AMRAP

10 push press 95 (RX 115)

20 air squats

90 jump rope (RX 30 DU)

3 rounds + 24reps

5 x max chin ups

Tuesday 171219

##5pm

OC-1

7:30pm

bench press

  • 3x5 @ 170
  • 3x3 @ 185

work up to a heavy set of:

1 power clean + 1 high hang pc + 1 hang pc @ 185

3x5 L-sit pull ups

50 sit ups

Monday 171218

5pm

OC-6

Sunday 171217

off

Saturday 171216

Cold Pack Classic

1º Tuarongo 2º me 3º Travis

Friday 171215

off

Thursday 171214

5pm

OC-1