We warmed up with rowing. We did 250 m then 10 pushups. At 500 m we did 10 pike pushups. At 750 it was 10 pushups again and at 1000 m it was 10 pikes.

My arms were still really weak and sore from Tuesday and today was another arm day. We worked on ring dips and muscle up transitions. Basically, I can’t do either one but my arms are sore from trying.

We also did 5 thrusters on the minute for 7 minutes. You hold a bar under your chin, squat, and then push it overhead while you stand up. I did 55#. The suggested weight was 75% of your body weight. I wouldn’t even be able to pick that up let alone get it overhead.

The workout was as many reps as possible in 7 minutes of:

  • 15 kettle bell swings – I did 35#
  • 1 rope climb or 7 body rows on the rings – I did rows.

I did 4 rounds and got through 10 kettle bell swings again.


1.5 mile walk


We warmed up with a nice little 400 m jog while carrying a sandbag on our shoulders.  Please read that will all the sarcasm that I intend.

Then we did lunges with the sandbags and did squats and overhead lifts with them.  Good times.

Our strength work today started with back squats.  We did 5 sets of five and I got up to 140 lbs but my form wasn’t great at that weight.  Then we did Romanian deadlifts with kettlebells – 3 sets of 8.  I got up to 35# in each hand.

The workout was 90 seconds of max effort of each other 4 exercises:

  • Sumo Deadlift High Pulls – 35# kettlebell on the ground, squat and pick it up, stand up and pull it up to your chin.
  • Sit ups
  • Wall climbs – Start in pushup position with your toes touching a wall.  Move backwards into handstand position.  I get stuck halfway up.
  • Jumping lunges

I did 83 total reps.