Monday, October 13, 2014

Memphis BBQ, oh and soccer.

Monday - Strength - E: 15sec for 16 int - 3 Deadlifts - 185#. Missed 2 round,  made up at end.
WOD *34 minute time cap
Buy In: 1980m Row
1. 12x Dead Lift 115
2. 12x Pushups
3. 12x Clean 115
4. 12x Sit-ups
5. 12x Front Squat 115
6. 12x Air Squats
7. 12x Shoulder To Overhead 95
8. 12x Walking Lunges
9. 12x Back Squat 95
10. 12x Burpees
17:41. Row was the worst part. Aye the dead lifts in skill legs were shot. 

Tuesday - Strength - E: 2.5 min 5×3 OHP - worked up to 85#, failed at 90#
WOD
21­-15-­9
box jumps
burpee box overs
6:14. 24" box. Rebounds on box jumps, jumps for box overs... took a toll on quads. Had to do step overs after first round.
Post - Burgener Squats - 10x3 @ 205#. Felt pretty easy. Left knee is still sore.

Wednesday - Rest. Did 4 min planks. Need to take a break. Started monitoring HRV, and it has been low and red, telling me not to train.

Thursday - Warmed up and did 5x3 cleans. 135 first 2, 155# rest. Added some squats in too.
Burgener Front Squats - 10x3 @ 205#. Supposed to be 215. Did first round 215, second round 210 but failed at 3 so dropped weight.

Friday - EMOM 10x10 push ups. Then 5x8 rows. Travel day to Memphis.

Saturday - Rest. Walked the hotel stairs, planks.

Sunday - Went for a 3.6mile run near the hotel.

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