August Workouts

August 1 - Heavy
3 ladder 4 sets 16 kilo
swings - 7 minutes - 18pm = 126
1680/4410 = 6090

August 2 -
2.5 mile run
75 pushups
4 Rope Pull
planks

August 3 - Light
1 ladder 4 sets 16 kilo
snatches - 8 minutes - 6.125pm = 49
256/1715 = 1971

August 4 - Variety
20 min TGU
4 rope pull

August 5 - Medium
2 ladder 4 sets 16 kilo
3 rope pull
swings -11 minutes - 14pm = 155
840/5425 = 6265
50 Hindu squats
50 PU
50 reverse lunges

August 6 - Variety
2.5 better!

August 7
Hsing Yi

August 8 - Heavy
3 ladder 5 sets 16 kilo
8 rope pull
swings - 7 minutes - 19pm = 133
2100/4655 = 6755

August 9
1.5 / 13.07
Max HR 180
Cal 212

August 10 - Light
1 Ladder 5 sets 16 kilo
4 rope pull
snatches - 6 minutes - 8.3 = 50
350/1750 = 2100

August 11 - Variety
3 sets 3 One legged Dead lifts
3 sets 3 Crush Curls
3 sets 10 soap swings
TGU 30 minutes 16 kilo

August 12 - Medium
2 ladder 5 sets 16 kilo
3 rope pull
swings - 8 minutes - 14pm = 104
1050/3640 = 4690

August 13 - Variety
1L DL 3x5 16 kilo
Crush Curls 3x5 20lb
Uppercuts 3x12
Palm cleans - practice
TGU - practice

August 14
186
2.5 - 24:15
165-175 - 400 cal
Hsing Yi

Sat Aug 15 -Heavy
4 ladder 1 set 16 kilo
3 ladder 4 sets 16 kilo
swings - 9 minutes - 20pm = 180
2380/6300 = 8680

Sun Aug 16
3 easy 400s and a Tabata sprint sequence
10:24
Avg 153
Max 171
cal 171

Mon Aug 17 - Light
2 ladder 1 set 16 kilo
1 ladder 4 sets 16 kilo
snatches - 5 minutes - 10 pm = 50
490/1750 = 2240

Tue Aug 18 - Variety
1L DL 3x5 16 kilo
TGU 20 mins 16 kilo
2 crush curls with 16 kilo
practiced BTB circles... nothing serious
5 elements and 3 hand cannon
30 renegade rows with 12 lb dumbbells
20 santanas w 12lb dumbbells
186

Wed August 19 - Medium
3 ladder 1 set 16 kilo
2 ladder 4 sets 16 kilo
swings - 7 minutes - 15pm = 105
1260/1575 = 2835

Thu August 20 - Variety
20 minute circuit of the following
BTB circles
BTB Snatch to Jump squat
TGU starting from overhead
Practice - bottoms up clean
Practice - bottoms up press
Practice - palm clean

Fri August 21
15 minute run:
avg - 159
max - 176
cal - 225
Hsing Yi

Sat August 22 - Heavy
4 ladder 2 sets 16 kilo
3 ladder 3 sets 16 kilo
swings - 4 minutes - 22.5pm = 90
2660/3150 = 5810
I AM BEOWULF!

Sun August 23
Tabata sprints
188
12:13
166 cal
hr 151 - 171
2 mile run
20 minutes
307 cal
hr 161 - 171

Mon August 24 - Light
2 ladder 2 sets 16 kilo
1 ladder 3 sets 16 kilo
snatches - 11 minutes - 10 pm = 110
630/3850 = 4480

Tue August 25 - Variety
1L DL 5x3
Pull Ups 1/1 x 1 - between dl sets
Box Pistols 3x3
Renegades 3 sets
Santanas 3 sets
Pull Ups 1/1 x 1 - between reneg/santana sets
3 snatches
2 cleans
TGU - no pause between sides
15 minutes

Wed August 26 - Medium
3 ladder 2 sets 16 kilo
2 ladder 3 sets 16 kilo
5 minutes 16 swings per minute - 80
1470/2800 = 4270

Thu August 27 - Variety
30 minutes -
TGU/top to bottom tgu with 3 snatches 2 cleans
15 minute run
bottoms up cleans low volume

Sat August 29 - Heavy
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
Pullups 3,2,1,1 - assisted
swings - 5 minutes - 23pm = 115
2940/4025 = 6965

Mon August 31 - Light
2 ladder 3 sets 16 kilo
1 ladder 2 sets 16 kilo
Pullups 3,2,1,1 assisted
snatches - 7 minutes - 12 PM = 84
700/2940 = 3640