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Sunday, June 28th

The hubster and I spent the day pool side at Ammot with a few friends. We met some new people which was great! We ended up spending our 4th of July weekend Sailing with them! What a treat!

Monday, June 29th

105lb Overhead Squat. 10# PR!

SWOD: 1-1-1-1-1
Front Squat
Overhead Squat
Back Squat

Go up in weight every rep.

Then…

1mile warm-up run: 9:30

SWOD: 1-1-1-1-1
Front Squat: 45-55-65-70-75 (Wasn’t going for much here, focused on back squat gains)
Overhead Squat: 75-80-85-95-105 (10# PR)
Back Squat: 115-120-125-130 (alb PR! That is what I weigh wink emoticon -135 (Failed)

The goal wasn’t to go for 1RM’s today, but wanted to push myself.

WOD: 7min of Burpees
I got 79, was really going for 80! Lol Damn.

Tuesday, June 30th

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It’s a beautifully hot day in Italy! Lots of productivity today! Jobs applied for, paperwork filed and workout complete with yet another PR!
1 mile run: 9:13
WOD: 9-15-21-15-9
Deadlift @ 131
Candlesticks
KB Squat w/ 35lbs
19:18

Deadlift w/ 16lb PR! 151lbs!
5×5 @ 130

Wednesday, July 1st

Workout buddies are the best.

2mi run: 18:19 – I was hoping for under 18.

WOD
21-15-9
Deadlifts @ 115
Box Jumps: 24″
7:29

Yesterdays workout I made up since I was at a gym on base… Didn’t know I was going to have more deadlifts today, so I went light. I am so sore!

50 toes to bar. Just because I don’t do enough abs lately.

11014929_672997146163606_1499144406268690994_nThursday, July 2nd

Workout was brutal.

2mi run: 19min in 90• weather!

Then WOD: 4 Rounds For Time

20 AMBATs
10 Pull-Ups
400m Hill run
10 Pull-Ups
20 ABMATs
Rest 1 min
26:00

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Friday, July 3rd & Saturday July, 4th

Last night we got to the island of Procida, Italy to meet the people we went sailing with for the weekend. We couldn’t have had a better time! 50′ sailboat with great people, how bad could it be? We sailed all morning later arriving at Ventotene, Italy for the evening. Andrew and I popped off of the boat and immediately did a workout to start our evening off right! The rest of the weekend was spent relaxing on the islands of Ventotene and Ponza. Sailing, power boating, snorkeling and of course some scuba diving were the orders of the day!  These two islands are some of the most exclusive, breathtaking and beautiful islands I have ever seen!

WOD before relax! Set sail for a few hours in the Med this morning. Always a way to work out. 😜

1mi run: 8:45

4 rounds for time:
10 Burpees
20 “box” jump on the pier
30 Jump Squats
150 Sprint down the pier

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L-I-V-I-N!

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