Last week..

Took Monday off... very much needed it.. Surprisingly my shins were killing me, everything else was fine.. I guess the running with the plate with entirely horrible form ruined me.. Ugh.

Tuesday
9/11 Never Forget WOD
AMRAP 11 (11 year memorial)
9 Power cleans (115#)
11 KB Swings (2 pood)

I skipped the run because my back got super tight at the end and it was not really worth pushing it..

I got through either 8 or 7 round + 1 clean.. I legit lost count. I think I had done 6 rounds through 8 minutes.. so I think I had 8, but I did not use chips and I was breathing really heavy at the end, so I may have crapped out..

I probably should not have worked out today, full disclosure, but I wanted to do the tribute WOD. My legs were too junky for this.


Wednesday
"Lynne"
5 Rounds for Reps:
BW Bench Press
Pull Ups

Bench - 14-12-8-6-6
PUs - 31-18-17-15-18

Pull ups were almost 100% a grip test by the end. I am pretty sure I can do more on a better bar. Oh well, thank god the new rig is coming. Great WOD.. This is one of the few strength days where I felt legit sick by the end (like pukey from a hard AMRAP) solely due to the intensity.
Perfect WOD for today since my legs were still trash and my arms felt great.

This is a PR by 43 reps.. whoa.


Thursday
High Hang Clean - Hang Clean - Clean
Loved this complex.
The grip was tough to keep.. I am sensing a pattern here.. ugh..
I went with 95-135-165-185-195-205..
Pleased with this.. I had 200 in my head as "very heavy from the high hang" and I hit it.. Boom.

"Old School"
Run 1 Mile
50 DLs 185
50 Clapping Push Ups

Time - 13:42 Rx'd+

I came in on the mile in like 7:15 or 7:20.. Felt sluggish.. I should be able to push more like 6:30 without dying here.. but it is what it is. I have not been running anything over 400s since like.. April .. The marathon made me hate distance training.. Whatever.. Good to revisit it..
Deads were OK, I didn't really go beast mode. Just paced them out with 10s and then 5s..
Push Ups sucked.. Last 6 or so were excruciating singles..


Friday

Active recovery
Went to the gym to get in some mobility work, but the 9am class had an odd number, so I stepped in and "sort of" did the endurance WOD.. It was fun. I didn't go apeshit, just try to focus on smooth efficient pulls and maintaining a nice strong pace for 200m. I finished all of them between 38 and 42 seconds the whole way.

Theeeeeeeenn I did a bunch of mobility..


Saturday
"Noel's WOD"
4 Stations for 4 min, 1 min rest.
Sleds
Farmers walk
Tire Flips
S2O 135#

This was spicy.. Sleds hurt, farmer's walks were not bad, tires burned my legs like crazy and the S2O reps were just all I had left..

Sunday
Recovery and horrific cheat day.. I think I had pizza, french toast and ice cream all in the same day. It was magical. I will likely back squat like shit today because of how badly I poisoned myself. But my god was the french toast worth it.