quick

saturday

6 rounds
50 lunges
10 pushups
5 hspu

today

3 rounds
4 hill runs ~50 m up/down
21 kbs -- 1.5 pd
12 burpees
not for time but fast

daily report

• mind: clear. diet is better.
• body: sore legs.
• spirit: reading zizek's violence.
• m/f/s: 3/3/3

garage

sort of a fun one yesterday w/ 2 pd kb:

EMOM 10 KBS -- 2 pd
20 minutes

Jump rope -- random
10 minutes

daily report

• body: back is sore.
• mind: diet needs to get back.
• spirit: praying for safe travels to hong kong next monday.
• m/f/s: 4/5/5

gettin it back

Did a few good ones this week:

wod 1

A1: standing press 4 x 4
135, 145, 155, 160 (slight hip drive on reps 3 and 4)
A2: chest to bar pull up w/ exaggerated negative x 4 x 4

3 rounds
12 push press w/ 165
15 chin ups

wod 2

for time:
21 deadlift -- 185#
9 hspu
18 deadlift
9 hspu
15 deadlift
9 hspu
12 deadlift
9 hspu
9 deadlift

wod 3

10 rounds
12 toes to bars
12 burpees

(after round 5 switched to glute ham situps)

wod 4 -- yesterday

5 min warmup @ z1
10 min warmup drills / hip mobility

sprints -- 30 rounds:
30 sec @ 90%
10 sec walk
20 sec @ 50%

15 min walking cooldown

report:

• mind: diet needs to get right... i intend to set the bar this week.
• body: thumb sucks, having it checked out. otherwise just a little leg soreness from sprints, core from ghd situps.
• spirit: done with school. resting.
• m/f/s: 3/4/4

update

it's been awhile.

school has been keeping me busy but i have still been training. here's a few from earlier in the week:

last week

3 sets max effort
4 power clean -- 205#
6 burpees

2 rounds
1 min amrap thrusters -- 95
1 min amrap chin ups -- covp
6 min rest

run 800 for time

last week #2

3 rft
6 kb clean and jerk -- 2 pd
12 burpees
50 double unders

last week #3

"the chief"

5 rounds:
amrap 3 min
3 kbs -- 2 pd
6 push ups
9 squats

deadlifts 5 x 5
225, 275, 315, 335

yesterday

clean and jerk -- worked up to 225

amrap 4 min
6 thrusters 45# thrusters
20 double unders

daily report

• body: going to have my thumb checked out. very frustrating.
• mind: diet has been overall good; but this weekend was not so good.
• spirit: praying for successful finals.
• m/f/s: 4/4/4