400 Meter Sprint, 3 Position Snatch & Back Squat

1. 400 meter Sprint - 1:09...Sweet!
Working towards a sub 6 minute mile!

2. 3 Position Snatch
3 sets of each - 85#

The three positions are working from the top down; 1 - High Hang (Pockets), 2 - Above Knee, 3 - The Floor.

3. Back Squat
3 sets of 5 reps - 185#

Barbell Snatch, 400 Meter Sprints & Air Squats...

1. Snatch
7 sets of 1 rep - 65#

2. Four rounds for time of: 13:06
Run 400 meters
50 Squats
 
I finished 3rd in group (and not near the back of the pack) for once. My performance is improving. I hate running but unfortunately the only way to get better at it - is to run.

Bench Press & "Kamakaze"...

1. Bench Press
3 x 5 reps across - 205lbs

2. "Kamakaze"
3 rounds for time of: 8:18
8 Deadlifts (185)
400 meter Run

400 Meter Sprints...

My training looked like this:

6 rounds of:
Run 400 meters
Rest 90 seconds

1. 1:31
2. 1:27
3. 1:30
4. 1:26
5. 1:30
6. 1:21

8:47 run time plus 7:30 total rest = 16:17 total time.

400 Meter Sprints, Clubbell Work and Convict Conditioning...

My training looked like this:

• Run 400m
• 30 Kettlebell Snatches - 16kg
• 4 Rounds For Time: 18:43

Then I did some work with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


•50 Double Swipes (2 Clubbells)
•100 Mills Alternating (50 Right / 50 Left)
•100 Hammer Swings (two-handed: 50 Clockwise / 50 Counter-Clockwise)

I finished with: Uneven Pull Ups - 20 each arm - 40 reps

My grip was gone after the 250 clubbell reps. It was hard to hold the bar with one hand as I tried to pull 160lbs on the uneven pull ups.