Same old story.

I need to get better at this.


Tuesday  (at CWCF)
Overhead Squats
5-5-3-3-1-1
This was fun, I am loving OHS recently.

155x5, 165x5, 175x3, 185x3, 200x1 (ugly but got it), 205x1 (pretty)

Sugar Rush
AMRAP 10
2 Muscle Ups
8 HPC 135
30 DUs

6 Rounds minus 1 muscle up.

I did this at a steady pace because I knew the MUs would go to failure eventually. I did most of the HPC either with no break or in spurts of "5 then 3", pretty steady for me. The DUs I got all unbroken.
It was basically a "tired muscle up" workout for me. I got the first 5 rounds with both doubles, then in round 6 I missed a couple so I moved on to the HPC and DUs, came back to the beginning and got 1.. Ugly ending. But fun workout.


Wednesday
Twinkle Toes
17:??

This was a fun one, mostly just a "try to keep going" workout. I pushed the runs as hard as I could, rows I paced at about 40 seconds per 200m.. I did all the burpees with no break and the T2B almost unbroken. I got 3 rounds of 10, and then 2 rounds with breaks. ARGH.. need to get better at those..

Thursday
Rest & Mobility work

Friday
Hero WOD Blake
18:34 Rx'd..

I liked this one, good test. I think I could have gone much faster if my iPod didn't break in the middle of it and cause me to stare at it for a minute and figure out what broke. Still a good one, gut check WOD. My ass and quads hurt for 2 days from those lunges.

Weekend - wedding down the cape, rested.. drank and ate too much.. no more weekends like that until the garage games.


Monday
Happy to be back in the gym
Squat Clean 1, 1, 1, 1, 1
185, 205, 225, 235, 245, 255(fail)

New PR on these, previous was 220.. PUMPED

Press Complex
115, 125, 135, 145, 150.. Tough but doable.. Mostly came down to the strict press.. The rest I can handle.

Tri-Tabata
Wall Balls 30# - 9 (all 8 rounds of 9, happy with this)
Pull Ups - 7 (I believe I did 9, 9, 9, 9, 8, 8, 7, 7,)
DUs - 20.. I usually get about 30 or 33 on this, but tripped up and got pissy.. oh well..



Tuesday
Sled Sprints
10 rounds of:
3 Power Cleans @ 155
Sled Push 20 yards
6 KB Swings 1.5pood
Sled Push 20 Yards

Rest as needed in between.. This was fun.. hard as hell, but fun.. Sleds are a great conditioning tool I need to starting using more of.

Wednesday
100 Push Ups for time - 4:41 Killed my previous time. Better strategy. 5 reps at a time out of the gate was the way to go. Pleased with this. I wanted sub 5 and I got it.

Boat Race
3 RFT
Row 500
Run 400
11:07

Rough.. Goat WOD.. I hate pure cardio.. need to make myself do it though. This was on the main site the other day and reminded me that its necessary to "just do it" sometimes..