Falling a bit behind here. Hoping to get better. I have been very busy with school, specifically filing an application for an internship this summer in Hong Kong. Anyways:
wed
30 back squats 225#
20 rope climbs (sub 'rope machine' at highest difficulty... 10 minutes)
10 ring handstand pushups (sub 2 ring hspu + 8 erom hspu)
thurs
3 rft
25 kbs - 2 pd
25 burpees
9:55 (soft, easy could have pushed sub 9; first round unbroken)
sun
part 1
back squat 3 reps x 4 at pace 20X1
hang squat clean 3x3 at 80%
SA kb press - 3rm
results
225 x 3, 245 x 3, 265 x 3, 275 x 2 (solid form, stayed on pace)
185 x 3 x 2, 195 x 3 (solid form, felt strong)
1 pd x 10 ea arm, 1.5 pd x 8 ea arm, 2 pd x 2 + 1 push press ea arm
need a kb between 1.5 and 2.... big jump
part 2
amrap 15 min
5 full clean and jerk @ 135# (should have done pc)
7 toes to bar
9 wall balls 20#
rounds: 8 (yuck)
mon
row 20 sec @ 100%
rest 2 min x 4
row 1 min @ 95%
rest 4 min x 3
row 5 min @ 90%
rest 2 min x 2
complete.
tues
part 1
3 rft
25 kbs - 2 pd
50 m handstand walk
75 double unders
~ 15 min, hs walk was broken up by 10m stints.
part 2 later today
daily report
wed
30 back squats 225#
20 rope climbs (sub 'rope machine' at highest difficulty... 10 minutes)
10 ring handstand pushups (sub 2 ring hspu + 8 erom hspu)
thurs
3 rft
25 kbs - 2 pd
25 burpees
9:55 (soft, easy could have pushed sub 9; first round unbroken)
sun
part 1
back squat 3 reps x 4 at pace 20X1
hang squat clean 3x3 at 80%
SA kb press - 3rm
results
225 x 3, 245 x 3, 265 x 3, 275 x 2 (solid form, stayed on pace)
185 x 3 x 2, 195 x 3 (solid form, felt strong)
1 pd x 10 ea arm, 1.5 pd x 8 ea arm, 2 pd x 2 + 1 push press ea arm
need a kb between 1.5 and 2.... big jump
part 2
amrap 15 min
5 full clean and jerk @ 135# (should have done pc)
7 toes to bar
9 wall balls 20#
rounds: 8 (yuck)
mon
row 20 sec @ 100%
rest 2 min x 4
row 1 min @ 95%
rest 4 min x 3
row 5 min @ 90%
rest 2 min x 2
complete.
tues
part 1
3 rft
25 kbs - 2 pd
50 m handstand walk
75 double unders
~ 15 min, hs walk was broken up by 10m stints.
part 2 later today
daily report
- body: a little sore.
- mind: fine. sorta cloudy. need more sleep. good diet, though.
- spirit: tranquil. committed the following to memory over the past few days:
Temperance: Eat not to dullness; drink not to elevation Silence: Speak not but what may benefit others or yourself; avoid trifling conversations Order: Let all your things have their places; let each part of your business have its time Resolution: Resolve to perform what you ought; perform without fail what you resolve Frugality: Make no expense but to do good to others or yourself; that is, waste nothing Industry: Lose not time; be always employed in something useful; cut off all unnecessary actions Sincerity: Use no hurtful deceit; think innocently and justly; speak accordingly Justice: Wrong none by doing injuries or omitting the benefits that are your duty Moderation: Avoid extremes; forbear resenting injuries so much as you think you deserve Cleanliness: Tolerate no uncleanliness in body, clothes or habitation Tranquility: Be not disturbed at trifles or accidents common or unavoidable Chastity: Rarely use venery but for health or offspring; never to dullness, weakness, or the injury of your own or another's peace or reputation Humility: Imitate Jesus and Socrates
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