Saturday on the ship

Dumbbell Fran
Used 30# dumbbell
21-15-9
Time 9:45
jp

Swim and push ups

50m swim (I think) and 25 push-ups.
5 rnds
Time:18:00

Mon and Tuesday

Monday
5 Rounds for Time
10 Burpees
20 Situps
40 Squats
Rest 90 seconds

Time: 18:20

Calf started acting up on the squats! :(

Tuesday

Zercher Squats
5 – 5 – 5 – 5 – 5

Ended with 145# that felt pretty good.

jp

Sunday Row

Took a rest day on Saturday

Sunday:

row 2K
rest 3 mins
row 1.5K
rest 3 mins
row 1k
rest 3 mins
row .5 k
Result: Tired!  This was a real gasser.

2K was 8:12
1.5K was 6:19
1K was 4:07
500m was 1:52

Thought I was going to loose it at one point.

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

6 rounds of One minute each for max reps

Med ball situp - 20#

KB Swings - 35#

Double Unders - (I did two rounds as singles and then switched to standing knees to elbows (engines) becuase of calf pain)

Rest

Ended with 364 reps

Back Squats

Back Squat
3 reps every 20 seconds for 6 min.
I set the bar at 95#. Finished each rep around the 9-11 second mark.
Stayed on the bar for three sets, came off for one.
Then
10 min AMRAP of:
5 lunges (each leg)
10 parallet shoot through
Finished four full rounds, lunges and 3 shoot through.
jp