Evening strength+metcon

20:00

Warmup (10 minutes of dynamic/static stretches, arms/legs/hips/neck)

A. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min

B. Front Squat - 3 x 3 @ 90% effort; rest 3 min

For loads:

A. 185, 195, 195

B. 245 (x2), 225, 225

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

For time: 17:51

Daily report

• Body: Fine.
• Sleep: 1 hour nap @ 18:00
• Nutrition: Good.
• Notes: Pretty gassed today. The nap helped, but my strength numbers were way down. Not so much gassed physically, but my CNS is tapped. The hero wod was quite fun. Didn't throw myself at it 100% but all sets except a few were unbroken. Power cleans sets of 15 are not as easy as I anticipated. All in all, good week. Rest day tm.
• Cool link of the day: Exercise helps overweight children think better, do better in math

Morning Hero WOD

08:00

Warmup (Bar setup, dynamic swings, deep lunges, sampson)

"Holbrook"
10 rounds for time of:
115 pound Thrusters, 5 reps
10 pullups
100 meter Sprint
Rest 1 minute (walk 100 meters)

Completed in 30 minutes, every round done on the third minute.

Daily report

• Body: Legs surprisingly sore.
• Sleep: Not enough. 5 hours.
• Nutrition: Good.
• Notes: Felt very strong on this WOD. Worked out to sprinting 100, walking 100, and resting 20 seconds before starting next round. I'm pretty sure my rounds came in at under 1:30, so I was resting a little longer than a minute, but decided to keep going on the third minute to keep things manageable. Overall, awesome WOD. Will be more stingy on the watch next time.
• Cool link of the day: Here are a couple of videos of what the fascial structures of the body look like. These are taken from a video by Dr. Jean Claude Guimberteau, a plastic and hand surgeon, of live tissue, that is a from a real live person not a cadaver, and really show the interconnected nature of the body.

"Collin"

4:00 PM


Rope climb x 1


5 rounds for time:

Carry 50 pound sand bag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

 30:00
 

Rope climb x 1




Daily report

• Body: Still sore but better.
• Sleep: 8 hours. Very well rested.
• Nutrition: Good.
• Notes: Solid. Goes a long way to get a good night's rest. Lots to do for finals but hope to get to bed at a decent hour again tonight. Challenging but fun WOD today. Collin Thomas is a Navy Seal who was shot dead August 10th in Afghanistan. R.I.P. Rope climbing is a skill I've been working on lately. I am trying to start and end as many workouts as I can with at least one pull to the top.
• Cool link of the day: Umphrey's Mcgee is the most underrated band in the world.