April 25, 2018

Daily score: 9 (not a 10 simply because I worked the night before)

Workout:

A. OHS; 3, 3, 2, 2; rest 2 min


130x3
135x3
140x2 (10# ohs PR)
145x1 (15# ohs PR)

B. Back squat; 10 sets of 3 @80-90% 1rm (increase load as you go); rest 2 min


150,150,150
155,155
160,160
165,165
170

C. Front rack reverse lunges; 20 alt'ing reps x2; rest 2 min


105x20x2

+
Double under skill work 15-20 min on these drills
https://youtu.be/d8pHpNfWZMQ backward jumping
https://youtu.be/54tq-D0lCFw speed step drill
https://youtu.be/CY7ZK2dP9s0 box drill


Done x 15 mins

+
12 seconds row @100%
rest 1 min
12 seconds max reps lateral burpees
rest 1 min
12 seocnds assault bike 100%
rest 1 min
12 seconds max reps bar facing burpees
rest 1 min
x8 sets

8 sets around:
75m row, 5 lateral burpees, 9 cal bike, 4 bf burpees 

Great to hit the huge OHS PR.  I wanted that 145x2 but you can see my left elbow kinda gave on the first rep and it was just too heavy for a second.  Next time.  Abs were sore starting out.  And I did work last night.  But it was a stellar sunny perfect day today and I had my mind made up to make the most of every minute and just go to bed a little early tonight.  So first I did this workout, ate, then went for a killer 3 hour hilly and challenging mountain bike ride in 85 degrees which felt like a shock (a good one).  And topped it all off with some lazy stand up paddle boarding in the evening.  A pretty awesome day.  Back to the workout: it took over 2 hours. It did take me awhile to warm up and transition between things since they were all challenging.  Back squats went well, last set at 170 felt like a 3 rep max.  Double unders I went pretty delicate on, nursing the calf.  Held up well, even did a couple sets of 20 dus with the box drill.  The wod was fine, just kinda steady state for 30+ minutes.  Thanks!