Monday, October 21, 2013

Damn its getting COLD

Monday - PreWod. 5x10 double kbs 35#. OHS, 5x3 every 3 min. 145# 3RM. These felt good, feel like I should be able to get more weight.
WOD
2200 Row - 8:38 = 1:57 avg 500
22 HSPU + 22 PU
44 TTB
22 min. TTB went to crap. Mostly did K2E, or close to the bar as possible. Don't feel like I get anything out of it by doing a large swing and singles.

Tuesday - Freezing temps this morning! Ran through town, just by feel. Did 6.75 miles @ 8:13 pace. Felt good, pushed on random hills.

Wednesday - PreWod - 5x12 Russian KB swings 62#. Then 5x3 Back squat, work to 3rm = 205#. Added 1 @ 225#
WOD
Squat Isabelle
30 Squat Snatch
Used 95#, should have gone heavier. 9:43 time. Worked on extras after using 115#. Failed multiple attempts at 125#... should be able to get that weight... disappointed.
Post Wod - Bench, 10@95#, 8@115#, 5@135#

Thursday - Windy cold run this morning. 7 miles @ 8:14 pace. Really thought it would be slower, but did some random surges, especially in the windy sections. Pushed up some hills too. Guess I need to slow down the easy runs more...

Friday - PreWod - Front squat 5x3 145#, 165#, 175#, 185#, last round 185x1. Much better depth on the squats today!
WOD
21-15-9
Deadlifts 185#
Overhead Squats 95#
10:53 - OHS felt good, but only made 7 each round before dropping. Even broke up the dead lifts.
PostWod - Added some deadlifts, 5@225, 5@235#

Saturday -

Sunday -

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