Saturday testing

02:30

Warmup (Dynamic swings, jumprope, lunges/squats, burgner)

3 rounds for time:

6 power snatch - 135#

15 CTB chin ups

24 wall balls - 20# 10ft

8:27

Daily report

• Body: Very sore. Especially posterior chain i.e. calves, hammies, glutes.
• Sleep: Enough.
• Nutrition: Some sugar/starch at breakfast. So/so. Fitday.
• Notes: Poor effort on this one. Chin ups were broken much more than needed; the bar at the girl's campus is horrible. Better platforms, weights, and barbells but much, much worse chin up bar. No knurling or support. Pwr snatches/wall balls were fine.
• Cool link of the day: An interesting article -- Army of Fake Social Media Friends to Promote Propaganda

Saturday benchmark

13:20

Warmup (Dynamic arm/leg swings, squat/lunge stretch, jump rope)

3 rounds for time of:
15 deadlifts 185#
15 ring dips
20 box jumps 24"

6:57

Daily report

• Body: Good. Forearms still tight.
• Sleep: Okay. A bit short.
• Nutrition: Fitday Journal. Good so far.
• Notes: First set of deadlifts were awesome. Fluid, strong pulls. After ring dips and box jumps, they were much tougher though. Took some unneeded breath between box jumps and deadlifts. Could have been sub 6.
• Cool link of the day: Why fasting is OK.

Evening testing

 19:00

Warmup (Dynamic swings, sampson, jump rope)

3 rounds for time:
25 KBS 2pd
25 chin ups

11:09

Daily report

• Body: Fine. Less sore than I was this afternoon.
• Sleep: No nap.
• Nutrition: Not much food today. Lunch was a mixed green salad with some egg whites tossed in olive oil and balsamic, one slice of sirloin and a two chicken wings. Roughly 3 blocks. A little short on fat.
• Notes: With the shape my hands were in, this was brutal. Taped them up pretty good but it was difficult to grip the bar. The kettlebell, not so much, but 2 of the 3 sets were still unbroken. All pullup sets were broken. Not really happy with my time/performance, but looking forward to tomorrow. Probably another double.
• Cool link of the night: Stronger people are harder to kill. A 20-year study involving nearly 9000 men aged 20-80 found "Muscular strength is inversely and independently associated with death from all causes and cancer, even after adjusting for cardiorespiratory fitness and other potential confounders."