getting behind on these...

Training since Oct 30:

Oct 31

21,15,9 rft
power clean - 135#
ring dips
for time: 8.30

nov 1

10 min @ 90% aer:
10 lunges
10 du
10 ghd sit ups
10 du
(rest 6 min)
10 min @ 90% aer
10 squats
row 250m
10 toes to bar

nov 3

a. snatch - 10 min to max
185, 205f, 205f
b. jerk - 2 every 30 sec for 8 min
185
c. 1-12 unbroken CTB chin up ladder for time
~10 min

nov 4

a. 12 min to build to max thruster
205# (shoulders fried)
b. power snatch from hang - emom x 3; 10 min
155
c. 50 hspu for time - slight deficit - no kip
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nov 6

pain.

row intervals:
5 min @ z1
1 min @ 95% effort
(rest walk 5 min b/t sets) x 5
walk 10 min @ z1 cool down

nov 7

amrap 10 min
95# power clean x 15
30 du's
rounds: 8+15

nov 8

amrap 30 min
run 400 m
15 l-pull ups
15 hspu
for rounds: 6 (subbed kipping pull up w/ l-pull up negative)

YESTERDAY
a1 amrap bench press @ 145
a2. amrap squat @ 155
a3. amrap chin ups - unweighted strict
(all sets at tempo 20X0)
5 rounds
12, 10, 10, 8, 8
20, 25, 20, 20, 20
12, 10, 8, 8, 8

today

3 rft
30 kbs @ 2 pood
bike 30 calories
for time: 9:23

report:

• mind: getting there. looking forward to t-giving break.
• body: sore as heck from the amraps. felt surprisingly solid, though, on today's quick wod.
• spirit: george berkeley.