5:30pm

OC-6

7pm

bent over barbell row 4x12 135#

one arm db row 3x12 60#

deadlifts 2x12 225#

5:30pm

OC-1 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

beach day, swimming, SUP paddling

5:30pm

OC-6

8am

OC-6

Surfing at White Plains

5:30pm

OC-6

6:30am

front squats 3-3 190#

press 3-3-3 130#

handstand hold x 2 - 30sec

two singles handstand push ups

5:30pm

OC-6

5:30pm

OC-1

8pm

back squats - 2x5 185#

bench press 5x5 130#

above the knee deadlifts 3x8 295#

5:30pm

OC-6

–

3 hill runs

–

bench press 6x6 160#

then 2x12 95#

OC-1 Coastal Relay

Me and Manny. 1st Place.

11am

OC-1

in Hawaii Kai with Manny

6am

16 clean and jerk 135# in 5min

–

deadlift 6-6-6 275#

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

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

5:30pm

OC-6

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

5:30pm

Run

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

–

1 lifting circuit

–

bench press 6x6 145#

8am

OC-6 - 2h

–

Deadlift 6x8 225#

7pm

Bench press 6x8 125#

Push ups 4xmax

9am

OC-6 Race

2017 Kalaiomalulani Distance Race - Kailua to Heeia Pier

1st place

5:30pm

OC-6

6pm

bench press 6x8 125#

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

–

practice snatch - no weight

5:30pm

OC-6

–

Lanikai circuit training

light weights 36sec work/41sec rest

5:30

Lanikai Time trial

1st place

5:30pm

OC-6

–

Run hill 3x

rest

Molokai Solo

29th - 3:59:34

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

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

rest (no canoe)

5pm

V-1

L4: 10 x 1’/1’R

5pm

OC-1

L2 45min

rest (no canoe)

5pm

OC-1

L3: 20’-2x10’/1’R

8am

OC-1

2h

7pm

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

dips 1-2-3-4-5-6-7-8-9-10

4x15 bench press 95#

5pm

OC-1

part 1

part 2 (6 x 30sec sprints)

rest day

shipping canoe to molokai

5pm

OC-1 - L4: 10’- 10x1’/1’R

6pm

6x5 chin ups

6x12 push ups

5pm

OC-1

1h L2

–

100 push ups

5pm

OC-1

20min L3

1pm

OC-1

rest day

5pm

incl. bench press 4x6 135#

barbell row 5x6 155#

–

Elizabeth

21-15-9

Power Clean 135#

Ring Dips

8:30

6am

Run

5pm

OC-1

L4: 40’- 10x4’/1’R

10 sprints, 1 extra, cool down

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

6am

Run 1h

5:30pm

OC-1

5pm

OC-1

8pm

3x5 front squats 155#

4x5 bench press 165#

4x12 db flyes

rest day

7am

OC-1

2h 25min

3pm

Bench press

6x6 135#

5x3 155#

1x3 185#

9am

4x5 incl bench press 135#

50 push-ups

4x3 deadlift 305#

10am

Swim 15min

1pm

OC-1

6am

Run 45min

5pm

OC-1

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