6am
bench press 8-8-8-8-8 135#
5 rounds
–
Snatche singles. 95#, 115#, 135#(fails, only got one)
bench press
10-10-10-10 135#
5-5-5-5 165#
DB incl press 4x10-12
–
21-15-9
power clean 135#
push ups
9:38min
1. Igor. 42.36
2. Manny. 42.41
3. Jack. 42.53
4. Nick. 43.07
5. Levi. 43.17
6. Matt M. 43.33
7. Andreas. 43.37
8. Junior. 43.58
9. Cheyne. 44.02
10. Matt C. 44.24
11. Tapa. 44.44
12. Kekoa. 44.52
13. Chancy. 45.07
14. Jesse. 45.20
15. Aeron. 45.38
16. Justin. 46.23
17. Jordan. 46.35
18. Keanu. 46.46
19. Raven. 47.14
20. Toloi. 47.51
21. Skoz. 49.57
22. Eric. 50.17
23. Tristan. 52.04
24. Alex. 52.24
OC-6 Regatta
Oahu Champioship - Keehi
1st place Senior 1st place Junior
bench press 6-6-6-6-6 155#
incl. db press 4x10
push ups 14-19-14-14-20
press 8-8-8-7 95#
push press 8-8-8-8 115#
barbell row 10-10-10-10-10 145#
Kaneohe Bay Regatta
1st place Junior
1st place Senior
bench press 6x6 165#
incl db press 4x10-12
push ups 16-17-17-14-20
3 rounds
4 rounds
–
2 beach/water run#
push ups 14-16-12-12-20
–
rest day
–
Weights circuit
worked up to
1. Manny. 51.09
2. Levi. 51.44
3. Igor. 51.49
4. Nick. 51.57
5. Matt M. 52.21
6. Jack. 52.24
7. JR. 52.33
8. Cheyne. 52.41
9. Jesse. 53.23
10. Kekoa. 53.30
11. Chancy. 53.53
12. Aeron. 54.53
13. Justin. 56.34
14. Keanu. 56.45
14. Skoz. 56.49
15. Tiloi. 56.52
16. Keoni. 1.10.02
push ups 14-14-10-10-20
Bench press
8(135) - 8(135) - 8(135) - 15(95)
6(155) - 6(155) - 6(155) - 20(95)
4(185) - 3(185) - 3(185) - 20(95)
–
OC-6
4 rounds of 8 chin ups + 8 bench press 155)
3 rounds of 8 dips + 8 barbell row
5x10-12 db flyes
3x8 curls
4 rounds
–
OC-6
(lactate - 32 sprints)
rest day
OC-6 race - Shebang Relay
bench press 10-10-10-10-9-9 135#
db flyes 4x8-10
deadlift 3x8 225#
push ups - 5xMax
OC-6
–
lanikai beach/water run
OC-1 - surf mokes to flat
OC-6
–
lanikai weights circuit
push press 6(115) - 6(115) - 6(115) - 6(125) - 6(125) - 6(125)
power clean 1(155) - 1(155) - 1(155) - 1(155) - 1(155)
power clean 1(185) - 1(185) - 1(185) - 1(185) - 1(185)
barbell row 5x10 135#
OC-1 - Lanikai Surf Time Trial
1. Manny. 24.46
2. Jack. 25.10
3. Levi. 25.16
4. Nick. 25.19
5. Igor. 25.25
6. Junior. 25.35
7. Matt C. 25.53
8. C.M. 26.27
9. M.M. 26.32
10. Chancy. 26.33
11. Aeron. 27.17
12. Eric. 27.31
13. Keanu. 27.41
14. Jordan. 29.13
15. Justin. 29.22
16. Tiloi. 30.23
17. Tristan. 31.29
18. Alakai. DNF
OC-1 - Mokes to Flat
–
Bench press 8(135) - 8(135) - 8(135) - 8(145) - 8(145) - 8(145) -
5 rounds
8 dips
8 chin ups
OC-6
4 hill runs
Waimanalo Regatta
Junior - 1st place
Senior - 1st place
OC-6 - 2h
back squat 3x10 135#
superset 5x10-12: bench press 115# + db row 45#
db flyes 5x10-12
OC-6
OC-6 downwind run - Makai Pier to Hawaii Kai
front squats 3x8 135#
bench press 8-8-7-8-8 150#
press 8-8-7-6-5(+3 push press) 95#
OC-6 practice
–
2 beach runs with water run
back squats 3x8 155#
bench press 5x8 145#
incl db press 5x10-12
barbell row 5x8 145#
hang power clean 5x3 155#
OC-6
OC-6 Nanakuli Regatta
Juniors 1st place
Seniors 1st place
OC-6
front squats
bench press
OC-6
rest day
OC-6
–
Lanikai weights circuit
4x10 deadlift 225#
3x10 barbel row 135#
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
4x10 press 80#
Every 30sec for 15 reps: 1 power snatch 115#
then two singles with 135#