3pm Push Jerk Warm Up (Concentrating on form and getting coaching tips from Pete) 45 lb x10 95 lb x5 115 x3 115 x3 125 x3 125 x3
6pm Push jerk Warm up 95, 115, 125, 135 x3 each Push Jerk 1 rep x7 Pete 165, 175, 185, 190, 195, 195, 200(fail) Dan 165, 175, 175, 175, 180, 185, 185 (fail)
…so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.
50 burpees for time: Pete-2:38 Dan-2:38
Finish with 3×10 knees to elbows, 6 dyno pulls, 15 GHD sit ups
Run 400 meters 55lb kettle bell swing x21 Pull up x12 Three rounds for time
Crappy pull up bar at Idol’s Gym, slippery and too skinny. Subbed 50lb kb, no 55 available.
Dan 9:13 Pete 10:32 (PR)
Saturday Back Squats 5-5-5-5-5
Peter 225-255-260-260-260 Dan 185-205-210-205-185 These felt real weak, legs still not 100% back from the half IronMan Joseph 185-185-185-185-185
Followed this up with three games of one on one hoops. It’s been a couple of months since I’ve played. Way too long. Game felt good but nonexplosive from the squats.
Morning pancake recipe: 1 cup organic oats 1/4 cup organic wheat flour 4 egg whites 2 whole eggs 1/2 cup yogurt 1/2 cup chopped walnuts 1/2 cup blueberries 1 banana 1 healthy dollop honey
Mix all ingredients, cook 1/4 cup scoops in a stick proof skillet. Serve with pure maple syrup sparingly.
-Dan
THURSDAY 100 squats 5 muscle ups 75 squats 10 muscle ups 50 squats 15 muscle ups 25 squats 20 muscle ups Peter 55:20 as Rx’d Dan 1:02:40 Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.
FRIDAY Hang power snatch EURO STYLE
95 lb Hang Power Snatch x15 400 meter run
Five Rounds for time.
Dan Rx-15:05 Pete Rx-21:10 Joe 75lb-16:37 Randy 45 lb-16:11
Fight Gone Bad with standing squat band row in place of C2 erg rower. 35 db dumbbells subbed for 75 lb barbell on push press. 12 pound rubber med ball subbed for 20 lb. dyna ball. Score is rep total of all exercises.
Sunday Swim 1.2 miles Bike 56 miles Run 13.1 miles Time-5:59:16
So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.
My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.
