WOD

Thursday 170420

6am

Run

5pm

OC-1

L4: 40’- 10x4’/1’R

10 sprints, 1 extra, cool down

Wednesday 170419

6pm

5 EMOM

1 high hang power clean

1 power clean

2 jerks

135#

5 EMOM - same as above with 155#

power clean and jerk singles 185#

push press 5(115) - 5(125) - 5(135) - 5(145)

https://www.youtube.com/watch?v=WTYFN_HmeGc

Tuesday 170418

6am

Run 1h

5:30pm

OC-1

Monday 170417

5pm

OC-1

8pm

3x5 front squats 155#

4x5 bench press 165#

4x12 db flyes

Sunday 170416

rest day

Saturday 170415

7am

OC-1

2h 25min

3pm

Bench press

6x6 135#

5x3 155#

1x3 185#

Friday 170414

9am

4x5 incl bench press 135#

50 push-ups

4x3 deadlift 305#

10am

Swim 15min

1pm

OC-1

Thursday 170413

6am

Run 45min

5pm

OC-1

Wednesday 170412

6pm

3x5 back squat 185#

4x5 strict press 105#

10min EMOM: 3 reps power clean 185#

1x power clean 205

1x power clean 225 (PR)

1x power clean 225

https://www.youtube.com/watch?v=q_pB1AAcq10

Tuesday 170411

6am

Run - 45min - 70%

5:30pm

OC-1 - Lanikai Time Trial

1st place

Monday 170410

5pm

OC-1

1h30min L2

7:30pm

4x5 bench press 160#

4x12 flyes

4x5 bent over barbell row 165#

30 reps pull ups (sets of 6)

Sunday 170409

rest day

Saturday 170408

10am

OC-1 State Championship

18miles - 2h30min - 25th

Friday 170407

5:30pm

OC-1

L4 - 10x30”/2’R

Thursday 170406

5pm

OC-1

Wednesday 170405

5:30pm

OC-6

7:30pm

5x5 bench press 155#

5x5 strict press 100#

10x5 ring dips

Tuesday 070404

6am

OC-1

5:30pm

35min run

circuit light lifting - 30sec work / 30sec rest

Monday 070403

rest day

Sunday 070402

2pm

OC-1

16 miles - Makai Pier to Kaimana

Saturday 170401

7:30am

OC-1

Waipio 76 Classic Race, by Keola O Ke Kai

https://www.youtube.com/watch?v=ZN4Wu96sZCw

Friday 170331

5pm

OC-1

Thursday 170330

5pm

OC-1

7pm

Back squat 3x5 185#

Power clean 5x3 185#

Bench press 3x5 165#

DB Flyes 3x12

Wednesday 170329

5pm

OC-1

Tuesday 170328

5pm

OC-1

7pm

10 rounds EMOM

  1. 8 push press 95#
  2. 8 pull ups

4 rounds of

15 back extensions

10 push press 95#

Monday 170327

5pm

OC-1

8pm

Every 1min 15sec for 8min

8 bench press 135#

4x12 DB flyes

Every 1min for 6min

2 hang power clean + 2 front squat + 2 push jerk 135#

4x8 bent over barbell row 135#

4x10 barbell curls

Sunday 170326

rest day

Saturday 170325

Hike in Kauai Hanakapiai Falls

6h 30min

Friday 170324

trip to kauai

Thursday 170323

5pm

OC-1

Wednesday 170322

5pm

OC-1

push ups 8x15

Tuesday 170321

5pm

OC-1

Monday 170320

5pm

OC-1

7pm

bench press 5x5 155#

db flyes 5x12

push ups 3x13

barbell row 5x6 155#

barbell curls

Sunday 170319

10am

OC-1 Race

Kanaka Ikaika - Hawaii Kai to Magic Island

17th

Saturday 170318

11am

OC-1

easy for 2h

Friday 170317

5pm

OC-1

L5: 10’ - 20x30”/2’R

5x10 DB flyes

4x10 concentration curls

Thursday 170316

5pm

OC-1: L4: 30’- 10x3’/1’R

8pm

bench press 5-5-5-5-5 165#

incl bench press 4 x 6-8reps 95#

10 min EMOM

  1. 8 deadlift 225#
  2. double under practice (50sec)

Wednesday 170315

7pm

back squat 5-5-5 185#

10 Min EMOM

1 hang power snatch + 1 power snatch + 1 snatch 95#

Tuesday 170314

6am

OC-1

8pm

12 EMOM

  1. 12 deadlifts 145#
  2. 9 hang power cleans 145#
  3. 6 jerks 145#
  4. 3 front squats 145#

first round I used 135#

volume: 12,750lbs

6 EMOM

  1. 1 power clean + 1 hang power clean 185#
  2. 6 ring dips

volume: 4,800lbs

3 heavy singles power clean 205#

5 rounds

6 barbell row 135

6 ring dips

volume: 10,200lbs

Volume: 27,750lbs

Monday 170313

5pm

OC-1: 1h L3

8pm

3 rounds

15 bench press 135#

15 pull ups

Sunday 170312

10am

OC-1 Race Koa Nui stage 3

Saturday 170311

10am

OC-1 Race

Koa Nui stage 1: 1.5mi

Koa Nui stage 2: 6mi

Friday 170310

5pm

Running sprints

18 x 20” / 1’R

Thursday 170309

6am

Max push ups in 7 minutes: 75

5pm

OC-1: L4: 7x3’/1’R

Deadlift 3-3-3-3-3 310#

4x10 one arm dumbbell row

Wednesday 170308

6am

Every 1:30 for 6 rounds

6 push press

(2@115, 2@125, 2@130)

4 rounds for time of:

15 ring dips

30 GHD sit-ups (using the bench)

Run 400 meters (actually ran 500m)

26:31

Tuesday 170307

5pm

OC-1

1h L2

Monday 170306

5pm

OC-1: 30min L3

8pm

5 rounds every 2 min: 5 bench press 160#

4x8-12 incl db press 45#

4x10 barbell curls

Sunday 170305

rest

Saturday 170304

rest

Friday 170303

8pm

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Completed 2 rounds + 9 muscle ups

Thursday 170302

5pm

OC-1