5:30am: We did a Kata + Endurance drill this morning. We did 1 round of Cindy and then kata. So:
+1 Cindy
Taigo 1, 2 & 3
+1 Cindy
Pinan 1 & 5
+1 Cindy
Too San
Naihanchin
+1 Cindy
Giin
Empi
+1 Cindy
Seisan
+1 Cindy
Konku
Sieunchin
It was tough… But we worked specifically on trying to draw on our power & energy late in the drill, around Seisan time. To see where we were. Much work to be done this month too.
‘Warrior’
2x Rounds Sandbag DT
8x Rounds of Cindy
2x Rounds Sandbag DT
6x Rounds of Cindy
2x Rounds Sandbag DT
4x Rounds of Cindy
2x Rounds Sandbag DT
2x Rounds of Cindy
2x Rounds Sandbag DT
Sandbag DT:
5x Back Squats
5x Squat Cleans
10x Power Cleans
10x Push Press
This workout was so freaking tough. I was pretty much done halfway in. Got in the deep water fast… I literally gave out at the 4x Cindy section…
It wasn’t until after that first 8x rounds of Cindy that I realized that this total count would be a full Murph, only without the running. DT is definitely far worse than running 2 miles.
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
Cindy – 5x Rounds
Strength +Work Capacity: (metcon)
21-15-9
Bar-facing burpees
15-12-9
Power cleans (95#)
12-9-6
Back Squats (95#)
*Start with 21 bf burpees, then 15 power cleans, then 12 front squats, etc.
& then…
Grace:
30 Clean & Jerks (95#)
**For Time
Stretch + Hydrate & Fuel
Running with Cindy
1000 meter Run
5 Rounds Cindy (5 pullups, 10 pushups, 15 air squats)
800 M Run
4 Rounds Cindy
600 M Run
3 Rounds Cindy
400 M Run
2 Rounds Cindy
200 M Run
1 Round of Cindy
rest 🙂
This workout was massively terrible. It was basically a suffer-fest in the worst way. I almost fell out about half way through it, worked hard on recovering during that 3rd round, on the last 200M run we decided to sprint half of it, and I did wind up loosing a little lunch… Not fun.
Did a modified Cindy on the beach this evening. Replaced the pull ups with a 20 yard ocean swim. I was unprepared for how much work that swim was going to be. I’d rather do the pull ups.
10x rounds
15x Air Squats
10x Push Ups
20yard Ocean Swim
Then worked Kata: Naihanchin, Too San + Saiunchin