July 3, 2019

Back from Bolivia. Fantastic trip. We had 3 generations of Rowland’s hunting in Bolivia and it was fantastic.

The day schedule ran like this:

Wake up 4:45

Breakfast and leave at 6 am

Hunt til 9:30-10:00 am

Return to lodge

WORKOUT- Deck of Cards, Run 5 miles, Handstand Walk practice, etc…

Lunch - 12:00

Nap

Leave for hunting at 3

Hunt til sunset

Return to lodge at 7

Dinner

Lay on the pool deck and stare at the stars

Bed by 9

Since getting back

Monday

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell Pounds - 135/95
Barbell Kilos - 60/45

Plus lots of accessory work

Tuesday

For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

12:00 Time Cap

For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Today

5 Sets, resting ~30-45s between:
3 Muscle Snatches - Video
2 Snatch Grip Push Jerks - Video
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats
12/9 Calorie Assault Bike

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's