Monday - Skill work tabata pull ups. These go bad very quick, 6 first 2 rounds, then 4, then 2... Next was heavy wall balls, 10-12 every minute for 10 minutes. Used 25# wb and did 12 for first 5 rounds and last round.
AMRAP 15 MINUTES
1x50ft Bear Crawl
2x 50ft Farmers Walk
3x 50ft Sprint
10 Sit Ups
7 rounds plus 6 (through the runs). Used 55# kbs, actually got all kb swings unbroken. Bear crawl was the slowest movement.
50 burpees, plus a couple snatches very light.
Tuesday - run Frozen run. Low teens, felt like single digits, with a stiff cold wind from the w/nw. 5 miles @ 8:17 pace.
Wednesday - Headstand skill work. 5x2 back squat, 155, 185, 205, 225, 245# PR.
13:25 - 95#. Rounds 1-3 were good, almost unbroken round 1, round 3 did both unbroken. Round 4 came apart... only get 2-3 DU at a time. Round 5 same thing with more screaming.... ugh.
Thursday - Warmed up on rower, then 500m row for time. 1:40.9. PR.
Snatch work. Started as every minute 1 power snatch + 1 squat snatch. Really had a problem mentally doing the power snatch. Thommy pointed out I could catch it lower, just not below parallel. Made more sense. Finished with 1 squat snatch @ 85, 95, 105, 115, 125. Failed a number of times at 125, finally got it. If I hit with enough explosion, should be able to get a little more.
Friday - Run - 5.5 miles @ 8:30
Saturday - Clash of the Classes
Sunday - Will Run for Chocolate 15K. So cold it wasn't funny. Hands were painful. Avg 7:36 pace. Good chocolate. Went to Original Pancake House of breakfast! Pumpkin pancakes and BACON!