WOD

Friday 170623

6am

back squat 3x10 135#

superset 5x10-12: bench press 115# + db row 45#

db flyes 5x10-12

Thursday 170622

5pm

OC-6 downwind run - Makai Pier to Hawaii Kai

Wednesday 170621

6:30am

front squats 3x8 135#

bench press 8-8-7-8-8 150#

press 8-8-7-6-5(+3 push press) 95#

5:30pm

OC-6 practice

2 beach runs with water run

Tuesday 170620

5:30pm

OC-1 surf run

Monday 170619

6am

back squats 3x8 155#

bench press 5x8 145#

incl db press 5x10-12

barbell row 5x8 145#

hang power clean 5x3 155#

5:30pm

OC-6

Sunday 170618

OC-6 Nanakuli Regatta

Juniors 1st place

Seniors 1st place

Saturday 170617

OC-6

Friday 170616

6am

front squats

bench press

5:30pm

OC-6

Thursday 170615

rest day

Wednesday 170614

5:30pm

OC-6

Lanikai weights circuit

8pm

4x10 deadlift 225#

3x10 barbel row 135#

Tuesday 170613

5:45

OC-1 time trial

1.  Igor      24.06       1.  Manny     26.44
2.  Manny     24.09       2.  Igor      27.01
3.  Andreas   24.27       3.  Levi      27.09
4.  Levi      24.32       4.  Andreas   27.12
5.  Junior    24.25       5.  Jesse     27.24
6.  Matt C.   24.38       6.  Tapa      27.38
7.  Kekoa     24.55       7.  Jim F.    27.44
8.  Nick      25.01       8.  Aeron     27.55
9.  Jesse     25.01       9.  Matt C.   27.59
10. Cheyne    25.03       10. Junior    28.02
11. Chancy    25.25       11. Kekoa     28.18
12. Tapa      25.23       12. Chancy    28.44
13. Matt M.   25.31       13. Nick      28.5
14. Aeron     26.02       14. Matt M.   29.13
15. Jack R.   26.19       15. Cheyne    29.18
16. Raven     26.28       16. Pete B.   29.54
17. Noah      26.35       17. Raven     30.19
18. Pete B.   26.53       18. Keanu     30.36
19. Kenny     26.58       19. Skoz      31.10
20. Keanu     27.00       20. Kenny     31.17
21. Skoz      27.46       21. Jack R.   31.44
22. Tiloi     27.55       22. Tiloi     31.58
23. Tristan   28.39       23. Noah      32.45
24. Alakai    30.19       24. Tristan   32.48

8pm

4x10 press 80#

Every 30sec for 15 reps: 1 power snatch 115#

then two singles with 135#

Monday 170612

5:30pm

OC-6

Run: 4 hill sprints

5x8-10 bench press 115#

4x8-10 db incl. press

3x8-10 db flyes

Sunday 170611

OC-6 Regatta Kailua

1st Sophomore

1st Senior

Saturday 170610

OC-6

(missed half of the practice because was at the dentist)

Friday 170609

OC-6

broke my teeth doing pull ups…

Thursday 170608

rest day

Wednesday 170607

6:30am

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

barbell row 3x8 135#

deadlift 2x8 225#

5:30pm

OC-6

lanikai circuit weights

Tuesday 170606

5:30pm

OC-1

easy to the canal, race back. 2nd place (manny first, andreas third)

1.  Manny.     25.49
2.  Igor.      26.02
3.  Andreas.   26.09
4.  Levi.      26.41
5.  Nick.      26.52
6.  Chancy.    26.59
7.  Tapa.      27.02
8.  Junior.    27.06
9.  Noah.      27.08
10. Matt C.    27.13
11. Matt. M.   27.14
12. Jesse.     27.15
13. Kekoa.     27.22
14. Chayne.    27.23
15. Alex.      No time
16. Aeron.     28.00
17. Raven.     28.39
18. Keanu.     28.47
19. Tristan.   29.45
20. Tiloi.     29.46
21. Skoz.      31.09
Naim and Matt. No time

8pm

bench press 6x6 155#

db flyes 12-10-12 35#

1 power clean 185# every 30sec 20 times

(started with cleans but got too heavy after 6 reps, so did power cleans)

Monday 170605

5:30pm

OC-6

Sunday 170604

OC-6 Regatta - Keehi Lagoon

1st Freshmen

1st Senior

Saturday 170603

4:30pm

OC-6

2h

Friday 170602

5pm

OC-6

Circuit with sprint, push ups and abs

7pm

press 4x12 75#

lateral raises 3x12

barbell curls 4x12

DB curls 3x12

Thursday 170501

rest

Wednesday 170531

5:30pm

OC-6

7pm

bent over barbell row 4x12 135#

one arm db row 3x12 60#

deadlifts 2x12 225#

Tuesday 170530

5:30pm

Time Trial

1.Igor.        24.48.  Manny.   26.18
2.Manny.       24.50.  Igor.    26.40
3.Nick.        25.26.  Nick.    27.01
4.Andreas.     25.37.  Andreas  27.11
5.Chancy.      26.10.  Jesse.   27.26
6.Jr.          26.24.  Aeron.   27.31
7.Kekoa.       26.26.  Chancy   27.36
8.Jesse.       26.28.  Tapa.    27.51
9.Aeron.       26.30.  Jr.      27.52
10.Matt.       26.38.  Kekoa.   28.04
11.Jim.F.      26.47.  Matt.    28.15
12.Tapa.       26.48.  Jim.F.   28.26
13.Cheyne.     26.50.  Justin.  28.40
14.Pete.B.     27.44.  Pete.B.  29.00
15.Justin.     27.52.  Cheyne.  29.00
16.Skoz.       27.58.  Jordan.  29.14
17.Jordan.     28.27.  Keanu.   29.14
18.Keanu.      29.09.  Skoz.    29.23
19.Alex.       29.35.  Alex.    30.46
20.Tristan.    29.39.  Tristan. 31.95
21.Keea.       ??      Keea.    36.09

7pm

bench press 12-12-10-10 (115#)

DB incl press 12-10-10 (40#)

DB flyes 12-12-12 (30#)

Push ups 16-15-13

Monday 170529

beach day, swimming, SUP paddling

5:30pm

OC-6

Sunday 170528

8am

OC-6

Saturday 170527

Surfing at White Plains

Friday 170526

5:30pm

OC-6

Thursday 170525

6:30am

front squats 3-3 190#

press 3-3-3 130#

handstand hold x 2 - 30sec

two singles handstand push ups

Wednesday 170524

5:30pm

OC-6

Tuesday 170523

5:30pm

OC-1

8pm

back squats - 2x5 185#

bench press 5x5 130#

above the knee deadlifts 3x8 295#

Monday 170522

5:30pm

OC-6

3 hill runs

bench press 6x6 160#

then 2x12 95#

Sunday 170521

OC-1 Coastal Relay

Me and Manny. 1st Place.

Saturday 170520

11am

OC-1

in Hawaii Kai with Manny

Friday 170518

6am

16 clean and jerk 135# in 5min

deadlift 6-6-6 275#

barbell row 6-6-6-6-6-6 155#

Thursday 170517

7pm

6x6 bench press 155#

4x12 DB flyes 33#

2017 Regionals Workout 2

21-15-9

DB snatch 60# (scaled down from 80#)

Ring dips

10:37

Wednesday 170517

5:30pm

OC-6

Tuesday 170516

5:30pm

OC-1

7:30pm

6x6 strict press 95#

5 rounds every 1min 30sec: 3 hang power clean + 2 jerk 135#

5x10 curls 75

Monday 170515

5:30pm

Run

2 rounds of: 1 short loop + 1 hill + 1 big loop + 1 hill

1 lifting circuit

bench press 6x6 145#

Sunday 170514

8am

OC-6 - 2h

Deadlift 6x8 225#

7pm

Bench press 6x8 125#

Push ups 4xmax

Saturday 170513

9am

OC-6 Race

2017 Kalaiomalulani Distance Race - Kailua to Heeia Pier

1st place

Friday 170512

5:30pm

OC-6

Thursday 170511

6pm

bench press 6x8 125#

10 EMOM: 3 hang power clean + 3 front squat + 3 strict press (95#)

practice snatch - no weight

Wednesday 170510

5:30pm

OC-6

Lanikai circuit training

light weights 36sec work/41sec rest

Tuesday 170509

5:30

Lanikai Time trial

1st place

Monday 170508

5:30pm

OC-6

Run hill 3x

Sunday 170507

rest

Saturday 170506

Molokai Solo

29th - 3:59:34

https://connect.garmin.com/modern/activity/1720947922

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

Friday 170505

rest (no canoe)