Friday did Pete’s ‘Margarita aka Cockstamp’
Rounds of 15, 12 and 8 reps for the following:
Squat Clean
Burpee
Kipping Pull up
A brutal workout. 9:36 total time
Saturday ran the mile with Joseph with the goal for him to set a new PR under 6:20. We crossed the line at 6:14. Way to go Joe! After that we went to the park and ran stairs and 10×100 sprints. Good stuff.
Sunday I rode my bike for a while in the rain, then went to the one of the local gyms and the owner was nice enough to let em use the place free for the day.
50 lb db snatch x8 each arm
10 burpees
65 lb db snatch x6 each arm
10 burpees
65 lb db snatch x 6 each arm
10 burpees
15 sqaut cleans, 65 lb
20 lb russian twist x40
3 sets
elevated one arm push up x6 each arm
30 lb weighted dips x10
jump squat x10
feet up bodyweight shoulder press x10
30 lb weighted dip x5, bw dip x5
jump squat x10
65 lb deadlift high pull x15
3 sets
feet up push up x10 w/ three second hold at bottom
30 lb weighted dip x5, bw dip x5
jump squat x10
bw bicep curl pull ups x10
35 lb. stiff arm plate raise x10
3 sets
stretch, protein carb drink
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