Monday, June 09, 2014

Week 4 of Berg

Monday - Skill - Strict pull ups, 3 rounds + 20# vest. 5, 4.5, 4.
Burgener - Back Squats, 10x3 - 206#. Did 6 rounds during class, finished 4 rounds after.
TEAM WOD
15 MINUTE AMRAP
75ft Sled Push + 90#
Teamed with Marlon, 29 total. I did 14 times.
Legs are wasted.

Tuesday - Rest day. Walked the hood before breakfast, planks before lunch.

Wednesday - Deadlift 5×5 E :3 min - 225#, 245#, 255#, 265#, 275# PR.
WOD
500 Row (1:46)
50 TTB - scaled 25 TTB + 50 sit ups
50 HSPU - 30 w/1 ab mat 20 w 2 ab mats.
400 Run
16:47, lot of time shaking out the arms.
PostWOD - Burgener Front Squats, 10x3 @ 192#. These were ROUGH. Betting on the back being sore.
Nice walk while wy was at xcountry practice.

Thursday - Easy run, 4.6 miles @ 8:37

Friday - Strength - OHS 5×5 E :3 min - 115, 125, 135, 145, 155 only made 4, started swaying too much to stabilize the shoulder.
WOD
800 Run
50 Ball Slams 30#
50 Push Ups
50 Double Unders
50 DB Snatches 45#
14:16? The run was great, pushed the pace with Alex. Could have gone heavier on ball slams, did 25 unbroken, then 10, 10 , 5. Arms were dead for push ups, made almost all 5 rep sets. Dubs weren't happening, multiple sets. Snatches felt good, could have done heavier, did 5x10.

Saturday - WRC run, Peine hills course. Did 8 miles @ 8:20 pace. Easy 2 mile warmup before, finished fast, mile 7 @7:34, mile 8@ 7:53. No lifting, legs are pretty done.
Soccer tryout, Go Prospects Premiere Black! Then walking around the outlet malls with the fam.

Sunday - Went for an easy bike, first time outside this year! Headed west on north outer, then back on south outer. 21.5 miles @ 17mph avg.

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