All Sevens

Up early to do the 9am heat at the gym.

Warm-up

• Bottom Squat Hold
• 200m Run
• Line drills

Conditioning

This workout was to honor State Trooper Timothy O’Neill, who died a couple of years ago.

• 7 Rounds
  • 7 Thrusters (95#)
  • 7 Burpees
  • 7 Back Squats (95#)
  • 7 Wall Balls (20#, 10′)
  • 7 Russian KBS (53#)
  • 7 T2B
  • 7 Box Jumps (30″)
  • 700m Run
• 49 Push-ups

Instead of doing 135# for the back squats I used the one bar. There was already plenty of squatting. Didn’t do American swings with 70# either. This came down to how fast you ran because 7 reps of each movement wasn’t a big deal if you kept moving. After 2 rounds I had to start doing quick T2B singles because my hands were so sweaty and I was not going to risk flying off the rig.

My finishing time was 59:06 and my splits were:

• 7:16
• 7:56
• 8:05
• 8:47
• 8:50
• 8:32
• 8:21
• 1:15 (push-ups)

Not good consistency at all. I don’t remember the last time I did an hour workout. I need to push my running because it would have been nice to keep my rounds around eight minutes or less. I also think whatever is causing this cough and being stuffed up for 4 weeks is affecting me. I booked an appointment with my Doctor for tomorrow morning.

I really wanted to golf today or maybe hit an Engine Builder workout in the evening, but I was wrecked from that workout. I got a headache and everything, so it turned out to be a lazy rest of the day.