the ocean’s roar

Four Week Cycle: Surf Safari 2012. Week I, Monday Workout.

Warm-Up: Beach work while on a walk with the kids (high knees, broad jumps, shoulder mobility, karaoke, bear crawls, etc.)

Burpees 5 x 5

15 minutes or so rest, then…

3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 2, 2) / Ring Dips 3 x max reps @ 90 sec (1, -1, -1). I.E. yes, I couldn’t even manage a single dip on rounds 2-3. I did negatives.

Main Strength: RDL 10 rounds @ 90 sec. 5 x 95, 3 x 135, 3 x 145, 7 x 3 x 155. One of those sets of 155 was x 4. Accident!

Press: 1 x 12 x 70 lbs / 3 x 2 x 105 lbs

Conditioning: run to Fire Rock Road and back. Time: 5:42 (.6 miles or 1.0 km; 9.5 minute/mile).


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