082721

Morning Swim Kapalua

Cluster 1:

3 20 Strokes (out and back)x2

Cluster 2:

2 x Free Swim to 4th to last tree x2

PM The Club Maui:

2 Rounds 

Runner's Stretch 

Ankle Crush 

3 Frog Stands

Elbow HdS x 00:24

Row 500m under 02:00x2 (rest 02:30)

OH Squats 95x4, 115x4, 12x4x2

Front Squat 115x4, 165x4, 205x4x2

Pause Back Squat 135x3, 185x2, 215x2, 235x2 (00:05)

BKn Power Clean 115x4, 165x2x4

Superset A:

Leg Exten 75x10x4

Pull Ups x4x4

Hambstring Stretches 

082621

Run .75
Handstands on coconut tree x00:30x4
HdS middle of field x00:18x4
Cartwheels Rt x4
Pseudo Cartwheels Left x4x2 (ribs/torso blocked)
Run .75
3 Clusters
(Fall Into) Push Ups x10+10+10
1 Cluster
Fall Into) Push Ups x6+6+6+6+6
-then-
back to unit for
1a. Single Leg Floor Touches x6x10
1b. Shoulder Thingies x10-20x5
1c. Varied Hops x6x6 (party hop, sprint hop, forward hop, Backward hop)

and stretching

082521

Rest as needed and accrued the following;
Morning 1100 Skips
Calves 76
Tibialis Work 60
V Ups 75
5" Step Downs 60

Evening
Open Ocean Swim
7 Rounds
32 Strokes
Rest as needed

081821

Not recorded in a timely manner - was simultaneously working on George's back...

Bridges + Leg Circles x5ew x2
Superset A
HSPU x1x4
Single Leg Floor Touch x6+6x4
Superset B
Piking HdS x2x4
MPPU x2es x4
Superset C
?
?

Late in day
Ocean Swim 400m

081921

Runner's Stretch
Ankle Crush
Squat Stretch
Run 1.5 Miles Outside on hilly path...16:48 (better avg pace)
-then-
As grooving Supersets
(5he order of wh8ch escapes me)
Plank 00:36x2
Plank and Pinch x15x2
Palmless Plank 00:36x2
RVS Sprint 25' x3x4
Supported Dude Squats x12x2
Asymmetrical Calf Raise x12x2
1/2 Nordic Knee Ext (finger tips) x3x4
Straddle Stretch 8 bounces x4
Heels Over Head 00:24x4
(tight!)
Around the Worlds x4es x4
Rotation +BK Rotation x6+6x2
Nexk Bridge x2
RVS Neck Bridge x2

082021

Stretch
06:00 RVS Deadmill .5mph
Chin Ups x4x2, x3x2, x1x2
with
18" Step Downs x5x2
Toeing Arm Circles x15 ew
Squat (in Runner's) 135Lb x00:15x2
Sled Warm Ups
-then-
Sled 90x42', 125x42', 170x42'
(High coefficient of friction 😂)
Superset A
Squat 135x5, 185x5, 225x3x3
Single DB Jerk 35x5, 55x5, 65x3x2
-then-
Snatch 45x6, 95x3, 100x3
Squat Clean 135x3, 165x3
Jumping Sn High Pull 135x3, 165x3
Piked HSPU Warm Ups x3 sets
Piked HSPU x4x2
Alternating DB Pwr Sn 65x6x2
DB BOR 65x4x4
Quad Stretch

081321

Runner's Stretch
Ankle Crush

Run 1.5 Miles Outside
15:58

081121

Ankle Crush
Runner's Stretch
Arm Circles
12" and 18" Step Downs x6
Snatch 95Lb x3, 115x2, 135x2x2
Snatch High Pull 155x2x2
Funny walks
-then-
4 Rounds Tabata Style
Row 10 Cal
15Kg Plate OH RVS Lunge x10
DB Floor BP 35x14
AbMat Sit Ups x14
DB Curl 35x7
-then-
Squat 165x5, 195x3, 235x2, 245x2x2
KB Clean 60Lbs x2x2
KB Farmer's Walk 60Lb x40'
Quad Stretches

080721

Runner's Stretch
Ankle Crush

Text me if you get lost?

1. 11 Clustered 32m backwards sprints
(means minimal rest at roughly 65%)
2. Run Mile on uneven path 10:24 something
-then-
4 Rounds
4 Straddle Pike HdS
3 KOT Lunge (n9 hands
4 Rounds
00:12 Elbow HdS
4 Dude Squats (no lean back)
4 Rounds
7 Push Ups
4 Nordic Knee Ext

#practiceseeingdaily
#desertforyouperverts
#callmeifyougetlost
#strengthtospare

080821

2 Rounds
Runner's Stretch
Ankle Crush

2 Rounds
Hanging Scaption x10
Wall Walks x2
Squat Stretch 00:24

E1.5M (14 sets)
Jerks
115x2, 155x2, 175x2, 195x2, 225x2x2
Front Squat
155x2, 175x2, 195x2, 225x2, 245x2
Back Squat (back off sets)
185x2, 155x5, 135x7

Banded Pull Ups -25Lbs x7x2, -25x4x2

Snatch High Pull + Sn 45Lb x2
95x2x2, 115x2x2, 135x2x2

Sandbag OS 80Lbx2
Sandbag Carry 100Lb x30'x2
BB BOR 135x7x3
Row 500m "under 02:00"x2

080421

Standing Straddle Stretch
Squat Stretch
Runner's Stretch
(Left Quad deep sore, right IT band has relaxed overnight to average tension)
Standing Chest Stretch

Balance and Clusters
5 Rounds
00:20 Handstand
00:20 Quad Stretch
5 Rounds
00:20 Handstand
5 Elevated 10" KOT Lunge (Left supported by arms)

50+50+50 Rope Skips
6 Rounds
00:20 Headstand (HdS)
10 Reps Wrist and Elbow Flexibility

50+50+50 Rope Skips
6 Clusters
00:08-10 Elbow HdS
(releases jammed elbow and quite tough again - signaling thoracic stiffness?)

50+50+50 Rope Skips
6 Clustered Sets
5 Count *Heels Over Head
(toe grab by 4th set)

50+50+50 Rope Skips
6 Clustered Sets
30 Count Elbow Plank

6 Clustered Sets
30 Count RVS Plank

80 Rocks and Crunches

Skip Rope x100x4

080321

Run 1.5 Miles Outside 

Standing Quad Stretch 

Runner's Stretch 

Ankle Crush 

Hand Elevated 2D Push Ups x14x2 

2 Rounds 

4 Multi-Plane PU (2 each side)

4 Assisted Dude Squats 

2 Rounds 

3 Multi-Plane PU (Alternating L R L)

4 Assisted Dude Squats 

Superset A:

Palmless Table Tops x7x4

Single Leg Floor Touch x7x4

Superset B:

Palmless Plank 

080121

Run 3/4 Mile

Neutral Pull Ups x4x3

Run 1/4 Mile 

Swim 20m x8

080621

Warm Ups
Ankle Crush
Runner's Stretch
12" and 24" Step Downs
Tib Raises
Asymmetrical Calf Raise

Crossfit Po'i Pu
Bandy stuff...
6 Rounds
1. Calories Bike x10x6
2. Banded Chin Ups Ups, Ring Rows or Orange Band Pull Aparts
BCUs x7x2(broken), RRs x14x2(broken), BPAs x21x2
3. Russian Kettlebell Swings 56Lbsx14x6
4. AbMat Butterfly Sit Ups x14x6
Score 270
-then-
Snatch Bar Warm Ups x7x2
BKn Power Snatch 95x7x2
OH Squats 95x7x2
Snatch PWR Shrug 176x2x2
CG RDL 176 x7x2

073121



Yesterday was sets of 7 for me 

Incline BP 135x7, 165x7x2, 145x7

BB Pwr Snatch 45x7x2, 95x7, 115x7x2

BB Pwr Clean 115x7, 135x7x2

BN Lat Pull Downs (as rest) x7x2

BB Split Jerk 135x7, 155x7

BB Front Squat 135x7x2

Farmer's Carry 255Lb x 56 steps x2 

DB Power Sn 40x7x2

Stretch 

That was Crossfit?

073021

Ankle Crush
Runner's Stretch
Arm Circles

06:00 RVS Deadmill
Tib Raise x15
Asymmetrical Calf Raise x10
11 Rounds Wood Carve Push (:30/:30)
Hanging Scaption x7x2
Hanging Half Pike Up x14x3
Neutral Pull Ups x3c3
Headstands x:30x4
1 Foot Tag x6x4
Handstands (HS) :30x4
24Lb Russian Twista x6x2
HS Cart Outs x4x2
DB Curls x10x4