Training Log Archive: Hermes

Max Effort Challenge
buyin: row 500 m, 1 length OH lunge @15lbs, gorilla jumps, 10 wall balls, 10 pull through

Increase our heart rate:

“Isabel”

30 Snatches @ 45lbs *There will be a 5 minute time cap*

1RM Dead Lift @95lbs

800m Run @ 2:50

Max Effort Pull Ups STRICT @6 w/ purple band

2k warm
4x1k max effort w/500m recovery @ 4:09, 3:46, 3:53, 3:55
2k cool

big post run stretch effort

C • Nice work speedy! 6

Super chilly ride to CF and only to the end of 7th line when I decided enough was enough and turned back for home. Brrrr.

Got home, made a cup of tea and then drove to CF.

buyin: 500m row, banded walks: forward/10 squats, backwards/10 squats + group mobility

Focus:
Strength Day!

3 Hang Clean EMOM for 10 Minutes @55lbs
Front Squat 5 sets of 2 reps @75lbs
Bulgarian Split Squats 4 sets of 10 reps

cashout: 3x ME hand stand

3 Stage w/ Kelly. Time crunch for Kelly...her only agenda was to ride. 1 decent bail for me.

Buyin: 3 min DU's, inchworm, banded walks of all sorts

Focus: mobility

WOD: 'Mini Murph' @22:57
800m Run
50 Pull Ups (purple)
100 Push Ups (20 inch box)
150 Squats
800m Run

Cash out: Vup progression