Been meaning to post these...
5:00 air dyne
Over head squat 3,3,3,3,3 worked up to 190lbs
75 power snatches at 75lbs
Strict pull ups
Finally, swam 10x25m
5:00 air dyne
Back squats 2,2,2,2,2,2,2
Worked up to 255
Kettlebell swings 53lbs
Ball slams 20lbs
Box jumps 24"
Chest to bar pull ups
Weighted bar dips 25lbs
5:00 cool down on the air dyne
10:00 on the air dyne
Deadlift 3-3-3-3-3-3-3 135 up to 315
11 chest to bar pull ups
10 handstand push ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.
5 rounds Rxed, dropped to 275 when I couldn't get 315 up 3x in rd6, did 8+3 total.
Semper Fidelis brother.
...or something like that.
Swimming again feels great.
First, split jerks: 5,3,3,2,2,2,1,1,1,1,1
Lots of reps, have me a chance to emphasize form as well as go heavy.
*Catching a bar with center knurling can really suck.
135,155,175,185,205,215,220,225,230 fail x3
50-40-30-20-10 double unders
With 10-8-6-4-2 burpee pull ups
Then I got in the pool for about 10:00 practiced skullig drills and swam 5x25m.
Feels good to have a pool again.
The HQMC birthday run, led by SgtMaj Barrett, fulfilled all expectations. Motivating speech by the SgtMaj, rousing cadence, throat scorching rendition of the Marines' Hymn at the MC war memorial--all raised my spirits and rekindled the fire.
Push jerks: 5,3,3,2,2,2,1,1,1
Finished with 10,8,6,4,2 if strict toes to bar
Despite the ideal fall setting of the Philadelphia suburbs, I had to WOD.
Warm up with dynamic stretches.
10 kettlebell swings @35lbs
10 dumbbell burpee, power clean, push press w/pair of 20s
Finished with lots of dumbbell curls and kettlebell push presses, farmers walks, waiters walks, 2x25 dumbbell bench presses and 5x5 V ups