I’m just gonna get right into it….
Still lacing up my shoes and running before class. It’s becoming so much a habit that I don’t really think about it anymore. Did 2 miles in 19:03.
Today was dead lift work. One of my better movements. It was 2 reps every 2 minutes at 85% x 5. I stayed at 205#. I’m surprised my back can handle this with as much pain as my back has been giving me lately.
30 kettlebell swings 55#
Finished in 3:13
More awesome weather for more running….and what’s more? A new 2 mile PR 17:27
Today we worked on our push jerks. 1 rep EMOM 8 min at 70-80% of your 1RM. I did110#
3 rounds for time of
15 push jerk 75#
10 toes to bar
Finished in 7:17
Max reps of handstand push-ups
rest 60 sec
max reps pull-ups
Rest 3 min
Then 30 sec work, 30 sec rest of
Wall ball 14#
burpee box jump
Score is lowest number of each. I got 40, 15, 7, 2 respectively. What interesting is that I got faster towards the end. Ah hell.
Ran 2 miles before class…blah blah….you’ve heard it before.
Continuing our dead lift work this morning was dead lift clusters
1-1-1 resting 5 seconds between each lift
Then resting 2 minutes between each set
4 rounds at 65%. 165# for me
12 hanging power clean 105#
I got 4 rounds + 50 yards.
Today we had to redo the WOD that we did at the beginning of the 28 day challenge that some of us were doing. Namely, me.
3 rounds of
30 wall balls 14#
30 box jumps
The first time I did it, I got 16:38. This time I got 15:47. Not only was I faster but as a result of this challenge I have lost a little over 9 inches overall and decreased my body fat 8-9%.
Aaaaaaand….PRed my 2 mile run twice and my 3 mile run once.
Since today was a lifting day (and I ate 2 big bowls of cereal last night) I decided to run 3 miles before class today…..and PRed that run. 28:08
3 position snatch x5 from the ground, knee and hi hang every 90 seconds at 65% climbing.
Snatch high pulls 3×3 at 80% of 1RM snatch
Back squat 4×5 at 60%. Tempo is down 1 sec, hold at bottom for 3 sec, back it and hold at top 1 sec
I was walking funny 6 hours later.
Sorry no pictures. I’m wicked tired, worked a 14 hour day, have a crying teething baby and haven’t finished packing for vacation.
Oh yeah, and our plane leaves tomorrow.