Ridin' Solo

I spent the last two days working out by myself. It was a real bummer.

July 4, 2012

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells (subbed in 35# dumbbells and did full burpees with them)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

21:22 Burpees in the garage and run down the street and back. 100 degree heat crushed me!

July 5, 2012

Baseline: ROM Drills. 4 Rounds: Lunge 25m slick, then 5x front squat, 5x push press, 5x back squat (75#-105#)

Strength: Work up to 1 RM back squat. (Did 3*5 of Bench (215) and Shoulder Press (155)

Stamina: Chipper, not timed: 15x Back squat @ 80% 1 RM (225), 75x KB Goblet (front) squat (55#/35#), 800m buddy carry. (No buddy carry this week)

Work Capacity: 6 rounds for time: 8x Barbell burpees (95#/65#), 8x jumping lunges, 8x pull ups, Run 200m.

Durability: recovery run 1-3 miles.  Active stretch or yoga.

22:30 on Work Capacity. Probably won't do durability because its hot as balls outside.