It's good to be back.

20:00

Warmup: Run 800

3 rounds of:

18 Wall balls (18# ball)
12 Sledge hammer swings (8 lb hammer onto tire)
8 Tire flips (jump through every two flips
Run 800
16 Pull ups
12 Lunges
6 HSPU
Run 800

For time: ~40 minutes

Daily report

• Body: Good. Well rested. Fully recovered.
• Sleep: Good.
• Nutrition: Hasn't been the best the past week or so. Getting back into things this week. Trying to go as close to paleo as possible with zone portions when possible. Postings here will be more detailed.
• Notes: Great to be back.... this is my first workout in a long time. On 1,3,5 I have a class where the workout area is at 9:40. I am going to try and get into the habit of working out before. Will probably workout at 4pm as well. Will try and implement some of OPT's two-a-day programming.
• Supplements: Vitamin D, ZMA, Will begin Fish oil tomorrow.

Power Snatch, Wallball, GH Situps

10:00 PM

Warmup -- Short stretch, jump rope

Today's Main Site WOD
(sub GHS for K2E)

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Glute-ham Situps

For time: 22: 51

Jump rope cooldown

Daily Report

• Body: Severe DOMS in calves. Probably will be this way for a couple more days.
• Sleep: Little. Late night, 8AM class. 1 hour nap. Need to make early bed time a habit.
• Nutrition: Spot on. Cooked in the dorms for the first time. Stir-fry was a success. Good to have that one in the arsenal.
• Coaching Notes: Power snatch was much more difficult that I anticipated. Very technical movement, found my form go awry from 15 onward. Should have warmed up with the good ole Burgener warmup but forgot to. First set was muscle snatches, but had to drop more as the WOD progressed. All broken except for last set, 9.
• Notes: Just a quick one tonight. My heart is warm from the stir-fry I just cooked for a couple of the guys in my hall. Will be putting the skillet to use much more often. Overall, good Monday.
• Cool link of the day: This german guy is a beast.