Up and out even though i thought about rolling over..
glad i got up. needed it.
warm up
run 1 mile
8:00 pace just a solid opener
baseline
3 rounds
30- wall ball
30- wall ball sit ups
30- push ups
-pushed thru this met-con style and felt a little sluggish. really a little empty this am. argh.
but got thru all the rounds fairly quickly.
Strength
Thrusters
10-95
8-115
6-135
4-155
3-160
2-160 failed rep 3
2-160 failed rep 3
-still a little empty on these. felt better with more weight on the bar? does that make sense? 135 was solid. 155 was solid as well. 160 was tough. started to lose the snap off the bottom. next 2 sets only got 2 good reps and failed on the 3rd. argh.
pretty happy with those numbers for an off day.
Stamina
15- 135# thurters
-broke these into sets of 5 with maybe a minute rest between. solid reps and felt good to push thru them. believe this is where the gains are made in these stamina sets post strength.
Work Capacity
10 rounds for time
4- burpees
6- pull ups
8- sumo deadlift high pulls 50# bar
-smoked the first 5 sets and then they started to catch up a little. got a little anaerobic and had to break the last couple sets of pullups into 4/2. was gassed after the high pulls and burpess. really no spot to catch your breath.
solid sets. felt good to get it done!
plyo
foam roll
-have a couple tight spots in the upper hips some worked on that.
hoping to get a road ride in tomorrow am if the weather cooperates.
peace.
Showing posts with label thrusters. Show all posts
Showing posts with label thrusters. Show all posts
Wednesday, June 22, 2011
Tuesday, May 10, 2011
Tuesday 5-10-11
not going to lie, it seemed really appealing to stay in bed this am.....
but i was up and out.
warm-up
run 1 mile
8:00 pace. just standard opener.
baseline
frog complex
squat clean, push press, back squat, push press
6 reps of each progression
75
85
95
105
felt pretty solid thru this. shoulders and upper back a little sore from the cleans yesterday.
this was an excellent opener to get loose and ready for the rest of the workout.
work capacity
run 800m
7 rounds
10- 95# thruster
10- burpee
run 800m
this looked awful on paper. i recalled the burpee thruster nastiness from last week and it made me really apprehensive.
but 3-2-1- go damnit! don't think, just do!
first run was paced as i knew i had a long wod ahead. 3:58ish
the first 2 rounds of thrusters and burpees were unbroken.
3rd, 4th, 5th, 6th were 7/3
7th was 5/5
burpees were unbroken for the most part. i few rounds a short pause between reps to adjust the headphones etc...
the last run was started at 8:00 pace and then down to sub 7 to finish.
20:00 on the wall clock...
fairly happy with that. all in all a solid performance for me. big mental element to this. the 7 round set is harder mentally i think. that 7th round seems so far away.....
i set apace on this and stuck to it. played the mental game. get the first round done, work on the next, keep the focus on the immediate. seemed to work well.
was totally cashed after this. thought about a run to finish but decided against it.
plyo
roll
yoga
-spent some extra time working out the kinks, especially in the upper back and shoulders as they are shot.
feeling pretty good overall.
peace!!
but i was up and out.
warm-up
run 1 mile
8:00 pace. just standard opener.
baseline
frog complex
squat clean, push press, back squat, push press
6 reps of each progression
75
85
95
105
felt pretty solid thru this. shoulders and upper back a little sore from the cleans yesterday.
this was an excellent opener to get loose and ready for the rest of the workout.
work capacity
run 800m
7 rounds
10- 95# thruster
10- burpee
run 800m
this looked awful on paper. i recalled the burpee thruster nastiness from last week and it made me really apprehensive.
but 3-2-1- go damnit! don't think, just do!
first run was paced as i knew i had a long wod ahead. 3:58ish
the first 2 rounds of thrusters and burpees were unbroken.
3rd, 4th, 5th, 6th were 7/3
7th was 5/5
burpees were unbroken for the most part. i few rounds a short pause between reps to adjust the headphones etc...
the last run was started at 8:00 pace and then down to sub 7 to finish.
20:00 on the wall clock...
fairly happy with that. all in all a solid performance for me. big mental element to this. the 7 round set is harder mentally i think. that 7th round seems so far away.....
i set apace on this and stuck to it. played the mental game. get the first round done, work on the next, keep the focus on the immediate. seemed to work well.
was totally cashed after this. thought about a run to finish but decided against it.
plyo
roll
yoga
-spent some extra time working out the kinks, especially in the upper back and shoulders as they are shot.
feeling pretty good overall.
peace!!
Wednesday, March 16, 2011
Wednesday 3-16-11
little sluggish this am. maybe the time change? maybe the rain moving in..but little lacking in drive.
warm up
run 1 mile
8:15 pace.
3 rounds Fast!
run 400m
20 wall ball 16#
20 push ups
400's were in the 1:25 range.
wall balls were deep squat and high throw with the 16# ball which is the heaviest i have access to
all push ups unbroken.
little gassed after this. feeling meh.
strength
thurster
8-95
6-115
4-135
3-145
3-155
3-165
165 was heavy on the press. front squat was solid but the press got heavy. have to keep that drive thru the thruster to generate bar speed. felt ok. not stellar but ok.
stamina
3 rounds
3- 135# thruster
10 burpees
moved thru this quick. thrusters were solid and the burpees were unbroken and fairly quick
started to feel a little better here but still the motivation level was a little low.
went into the back to see what kind of work capacity i had left...
work capacity
3 rounds
50- wall ball
40- kettlebell swings
30- med ball sit-ups
20- press 45#
10- double unders
moved thru this quick and felt surprisingly solid. the wall balls and swings were a little rough as the shoulders were blown at that point. same with presses.
felt good to make my way thru it and get done.
modified this from the seal fit site.
plyo
yoga
foam roll
work some mobility.
rainy day. solid work load though for feeling like rolling over and going back to sleep.
peace!!
warm up
run 1 mile
8:15 pace.
3 rounds Fast!
run 400m
20 wall ball 16#
20 push ups
400's were in the 1:25 range.
wall balls were deep squat and high throw with the 16# ball which is the heaviest i have access to
all push ups unbroken.
little gassed after this. feeling meh.
strength
thurster
8-95
6-115
4-135
3-145
3-155
3-165
165 was heavy on the press. front squat was solid but the press got heavy. have to keep that drive thru the thruster to generate bar speed. felt ok. not stellar but ok.
stamina
3 rounds
3- 135# thruster
10 burpees
moved thru this quick. thrusters were solid and the burpees were unbroken and fairly quick
started to feel a little better here but still the motivation level was a little low.
went into the back to see what kind of work capacity i had left...
work capacity
3 rounds
50- wall ball
40- kettlebell swings
30- med ball sit-ups
20- press 45#
10- double unders
moved thru this quick and felt surprisingly solid. the wall balls and swings were a little rough as the shoulders were blown at that point. same with presses.
felt good to make my way thru it and get done.
modified this from the seal fit site.
plyo
yoga
foam roll
work some mobility.
rainy day. solid work load though for feeling like rolling over and going back to sleep.
peace!!
Monday, October 11, 2010
Friday 10/8 pm
Crossfit ignite 5pm happy hour
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
warm up
thrusters
3-3-3-3
95
115
135
155-2
155-2
135
155 was heavy. harder to thruster it than push press. seemed like i came out of the front squat in a odd position for leverage. got 2 good ones on each set. heavy
135 was good.
met-con
had a number of choices for this one and went with the 2k row.
haven't rowed in forever. once a few weeks ago at the box and that was the first time in years.
2k row
7:10
happy with that. felt good. figure i could probably go sub 7 on a real good day and with a little more rowing thrown in. we'll see.
good stuff great way to finish the week.
Tuesday, August 3, 2010
Tuesday
back in the swing and back to early hours at the office. losing a little gym time so need to be a little more efficient.
treadmill warm up
run 2 miles
averaged 8:15 pace. went great. heel and ankle much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
just moved thru this with minimal rest after the run. felt pretty strong. little winded toward the end but that was from the lack of rest post run and moving right into this.
strength
squat clean thrusters!
saw these on the mainsite the other day and wanted to check them out. good stuff
warm up
5x95
5x105
3-3-3-3-3
115
125
135
145
155
good stuff! wish i had more time to really push the envelope on these. little different than clean and jerk as you have to force the press from the front squat. no reset at the top of the clean.
155 was a little heavy but all rounds unbroken.
CFE WOD
21-15-9
135# front squat
dips
box jumps
9 minutes
this was sweet. i upped the front squat weight from what was rx'd. just that kind of day! moved quick thru it. the squats were heavy as i got closer to 21 on the first round. thats a long set. dips good and box jumps just had to get a rhythm going.
not bad.
foam roll
stretch
had to rush thru this as i was running behind.
need to get some time management going but i will figure it out. glad i got a strength element in.
peace!
treadmill warm up
run 2 miles
averaged 8:15 pace. went great. heel and ankle much better.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
just moved thru this with minimal rest after the run. felt pretty strong. little winded toward the end but that was from the lack of rest post run and moving right into this.
strength
squat clean thrusters!
saw these on the mainsite the other day and wanted to check them out. good stuff
warm up
5x95
5x105
3-3-3-3-3
115
125
135
145
155
good stuff! wish i had more time to really push the envelope on these. little different than clean and jerk as you have to force the press from the front squat. no reset at the top of the clean.
155 was a little heavy but all rounds unbroken.
CFE WOD
21-15-9
135# front squat
dips
box jumps
9 minutes
this was sweet. i upped the front squat weight from what was rx'd. just that kind of day! moved quick thru it. the squats were heavy as i got closer to 21 on the first round. thats a long set. dips good and box jumps just had to get a rhythm going.
not bad.
foam roll
stretch
had to rush thru this as i was running behind.
need to get some time management going but i will figure it out. glad i got a strength element in.
peace!
Monday, July 12, 2010
Monday
back to the grind. up early and out the door. slept like crap the last 2 nights. sure it will catch up with me later today. argh.
felt pretty good this am. little stiff in the ankle heel but not to bad.
treadmill warm up
run 2 miles
8:30 pace. felt good. pretty easy pace and good warm up.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used kipping pullups this am just as a change. all else normal. moved thru this quick.
strength
back squat
10x135
8x255
6x255
5x275
3-3-3-3-3
285
295
305
315
325
felt good on these. looking to build up to some heavy single next week and see where my max is. will need a spotter for that though so we'll see. good range of motion thru these. 325 was heavy but got all three up.
WOD
make up from Saturday
5 rounds
15 thrusters #135
run 400m
scaled the thrusters to 105. run as rx'd on treadmill at a 6:50 pace.
16 minutes? +/-? first 2 rounds of thrusters were unbroken. 3rd,4th,5th were 10/5
this was definitely a gasser. not sure i would have made it thru with 135 on bar. thats a lot of weight for that many reps. the presses started to get heavy toward the end of the 4th and 5th set. form got a little ugly as well due to fatigue
stretch and foam roll
spent some time stretching out after yesterdays bike/run and todays wod. felt good to roll it out. heel a little tender after the 400m runs. argh.
think its time to change the shoes up. maybe pick up a new pair this week.
more of the same this week.
peace!!
felt pretty good this am. little stiff in the ankle heel but not to bad.
treadmill warm up
run 2 miles
8:30 pace. felt good. pretty easy pace and good warm up.
strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used kipping pullups this am just as a change. all else normal. moved thru this quick.
strength
back squat
10x135
8x255
6x255
5x275
3-3-3-3-3
285
295
305
315
325
felt good on these. looking to build up to some heavy single next week and see where my max is. will need a spotter for that though so we'll see. good range of motion thru these. 325 was heavy but got all three up.
WOD
make up from Saturday
5 rounds
15 thrusters #135
run 400m
scaled the thrusters to 105. run as rx'd on treadmill at a 6:50 pace.
16 minutes? +/-? first 2 rounds of thrusters were unbroken. 3rd,4th,5th were 10/5
this was definitely a gasser. not sure i would have made it thru with 135 on bar. thats a lot of weight for that many reps. the presses started to get heavy toward the end of the 4th and 5th set. form got a little ugly as well due to fatigue
stretch and foam roll
spent some time stretching out after yesterdays bike/run and todays wod. felt good to roll it out. heel a little tender after the 400m runs. argh.
think its time to change the shoes up. maybe pick up a new pair this week.
more of the same this week.
peace!!
Monday, March 29, 2010
Saturday
so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
the mainsite wod was a sweet thruster set so i wanted to work that.
warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.
strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.
thruster wod
warm up
10-45
6-95
4 -115
work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155
wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.
still with some time to kill figured i would set up a little met con
7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings
used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#
this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.
after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.
still had a little time to kill so....
strapped the vest back on and hit the treadmill
run 2 miles with vest
run 1 miles w/o
done. finished and cooked.
Monday, March 15, 2010
weekend wrap-up
saturday brought the monsoon rains. had to work all day so got to the gym late. wasn't bad. not really crowded but i was a little off my game.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
ran 2 miles and felt pretty good. thought about running a few more but wanted to hit the wod and then maybe throw in a couple more miles.
did strength warm up
3 rounds
10 dips
10 pull ups
10 air squats
no issue here but a little sluggish.
saturday wod
amrap 20 mins
run 400m
40 wall ball shots w/20# ball
can't do wall balls so subbed 45#bar thrusters
3 rounds. very disappointed. suffered like a dog on these. the first run was ok but the thrusters really hurt. second 400m was torture. started to get tunnel vision. had to take a 30sec break before the thrusters and then broke them into a set of 30/10. 3rd run a had to back off a little and then broke the thrusters into 20/20. completely cooked after the 3rd round. felt awful
just didn't have it.
ran 1 mile fairly slow. then did a 1/2 mile cool down.
totally shot. not my best performance. argh.
sunday-
took sunday off.
guess my body needed a reset.
Friday, February 19, 2010
Friday!
oh yeah. up and at it early today and what a way to start the day! great mainsite wod today. a reall crusher!
warm up
run 1.5 miles
just ran. felt good and kept the pace reasonable but good.
strength warm up
thrusters
10x45
10x45
10x45
6x95
4x115
figured i would use these sets to get the blood flowing and get ready for the wod.
seemed to work well. by the time i was ready to load the bar i felt pretty loose and ready to rock.
WOD
5 rounds
max rep thruster 2/3 bodyweight
max rep pull-up
this was like and uber-fran.
set up the bar with 135lb. rx'd with 3lbs added for good measure!!
8-21
6-17
6-17
5-11
4-11
first set of thruster was good but got heavy toward the end. the first set of pull-ups blew me away. 21 was way more than i thought ti would get but they just flew by.
2nd and 3rd set the thrusters got heavy in the push press. failed on rep 7 to lock out on both those rounds. pull-ups still felt good. moving my bodyweight well.
rounds 4 and 5 were survival. the thrusters were hard and couldn't lock out 6 on round 4 and after 4 on round 5 i knew i was done. the pull ups after those rounds really fell short but i was feeling it hard at that point.
used about 2 minutes rest between sets. didn't keep and eye on the clock but it seemed to work out that way over all. moved right from thrusters to pull-ups. minimal rest here.
this was a beast of a workout and an awesome one at that. very cool!
great way to start a friday.
tomorrow will be mainsite rest day and i think i will try to get a cfe workout in and maybe some bodyweight stuff. really blasted from linda and now this!
peace
warm up
run 1.5 miles
just ran. felt good and kept the pace reasonable but good.
strength warm up
thrusters
10x45
10x45
10x45
6x95
4x115
figured i would use these sets to get the blood flowing and get ready for the wod.
seemed to work well. by the time i was ready to load the bar i felt pretty loose and ready to rock.
WOD
5 rounds
max rep thruster 2/3 bodyweight
max rep pull-up
this was like and uber-fran.
set up the bar with 135lb. rx'd with 3lbs added for good measure!!
8-21
6-17
6-17
5-11
4-11
first set of thruster was good but got heavy toward the end. the first set of pull-ups blew me away. 21 was way more than i thought ti would get but they just flew by.
2nd and 3rd set the thrusters got heavy in the push press. failed on rep 7 to lock out on both those rounds. pull-ups still felt good. moving my bodyweight well.
rounds 4 and 5 were survival. the thrusters were hard and couldn't lock out 6 on round 4 and after 4 on round 5 i knew i was done. the pull ups after those rounds really fell short but i was feeling it hard at that point.
used about 2 minutes rest between sets. didn't keep and eye on the clock but it seemed to work out that way over all. moved right from thrusters to pull-ups. minimal rest here.
this was a beast of a workout and an awesome one at that. very cool!
great way to start a friday.
tomorrow will be mainsite rest day and i think i will try to get a cfe workout in and maybe some bodyweight stuff. really blasted from linda and now this!
peace
Thursday, February 11, 2010
Snow day hangover
so we got about 12-14" of snow yesterday. got home early and cleaned up the driveway and played with the kids for a while. they built an igloo. well sort of... it was pretty cool. lots of fun!
up and out early today. up before the alarm. weird.
looked at the rx'd workout and was psyched. 2 things i really like.
treadmill warm up
1/4
1
1/4
felt good running. same as usual with a good run out on that last quarter. that has changed lately. where i would usually use that as a slight cool down now i just drop the speed and run it out.
strength warm up
sluggish here to say the least. really not feeling it.
3 rounds
10 dips
10 pull-ups
10 air squats
little slow on these. maybe a bit stiff from yesterday? maybe just fatigued. started to question the wod at this point. it was starting to look like it was going to be real painful....
WOD.
warm-up with a few 45# cleans and thrusters
5 rounds
row 500m
12 135# powerclean
15 95# thruster
don't have a rower and wanted more run so subbed 400m run for row
decided to use 1 bar and set it at 95. maybe a little light for the cleans but good for the thrusters. figured i would move thru them quick and keep the met-con high!
had to break the thrusters a little bit as my wrists were burning after the powercleans. pc's felt light but by 10 they were getting hard each round.
the 400's were at a decent pace and were hard coming off the thrusters.
made it thru 4 rounds in 24 minutes and called it there. was out of time and realized about 3 rounds in the this was going to be more of a amrap than 5 straight rounds.
definitely a little off mentally today. felt good to move some weight. totally cashed out after this one. real suffer fest!
will be a mainsite rest day tomorrow so will look at CFE and probably do a longer run workout or maybe not. we'll see!
up and out early today. up before the alarm. weird.
looked at the rx'd workout and was psyched. 2 things i really like.
treadmill warm up
1/4
1
1/4
felt good running. same as usual with a good run out on that last quarter. that has changed lately. where i would usually use that as a slight cool down now i just drop the speed and run it out.
strength warm up
sluggish here to say the least. really not feeling it.
3 rounds
10 dips
10 pull-ups
10 air squats
little slow on these. maybe a bit stiff from yesterday? maybe just fatigued. started to question the wod at this point. it was starting to look like it was going to be real painful....
WOD.
warm-up with a few 45# cleans and thrusters
5 rounds
row 500m
12 135# powerclean
15 95# thruster
don't have a rower and wanted more run so subbed 400m run for row
decided to use 1 bar and set it at 95. maybe a little light for the cleans but good for the thrusters. figured i would move thru them quick and keep the met-con high!
had to break the thrusters a little bit as my wrists were burning after the powercleans. pc's felt light but by 10 they were getting hard each round.
the 400's were at a decent pace and were hard coming off the thrusters.
made it thru 4 rounds in 24 minutes and called it there. was out of time and realized about 3 rounds in the this was going to be more of a amrap than 5 straight rounds.
definitely a little off mentally today. felt good to move some weight. totally cashed out after this one. real suffer fest!
will be a mainsite rest day tomorrow so will look at CFE and probably do a longer run workout or maybe not. we'll see!
Monday, February 1, 2010
sunday sunday sunday
sunday
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.
treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.
strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing
wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub
thruster warm up
10x45
10x65
10x85
8x105
6x125
wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters
the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.
cashed out with a few light thruster sets.
woke up early and got to the gym when they opened. freezing outside so no way was i doing a long outside run. figured i would make up a heavy met-con from the week.
treadmill w/u
1/4
1
1/4
same as saturday. calves a little sore from the d/u's so used his to loosen them up a bit.
strength warm up
3 round
10 dips
10 pull ups
10 squats
just used this to get the body back in the swing
wod
row 500m
7 thrusters 135#
don't have a rower so used the 50 45# sdhp and 400m run as sub
thruster warm up
10x45
10x65
10x85
8x105
6x125
wod
50sdhp
7 thrusters
400m run
7 thrusters
50sdhp
7 thrusters
400m
7 thrusters
50sdhp
7 thrusters
the dark sdhp's were freaking hard man! would have rather rowed. keep the pace high on the runs and tried minimal rest between sets. very difficult wod.
cashed out with a few light thruster sets.
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