September 24, 2018

Daily score: 6 (sore arms, anterior delts)

Workout:

Row sprint 20 seconds @100%
rest 20 sec
5 heavy back squats
rest 3 min
x2 sets

135

+
Assault bike sprint 20 seconds @100%
rest 20 sec
5 heavy thrusters
rest 3 min
x2 sets

95

+
Ski erg sprint 20 seconds @100%
rest 20 sec
5 heavy squat clean
rest 3 min
x2 sets

115

+
Row sprint 20 seconds @100%
rest 20 sec
25 foot heavy unbroken front rack walking lunge
rest 3 min
x2 sets

105

+
Assault bike sprint 20 seconds @100%
rest 20 sec
5 heavy deadlifts
rest 3 min
x2 sets

185

+
Ski erg sprint 20 seconds @100%
rest 20 sec
10 alt'ing DB squat snatch
rest 3 min
x2 sets

25#

Level 1 cert went well.  We did a wod both days.  The first day my partner was games athlete Ehea Schuerch.  We had to do a bunch of thrusters followed by burpees to the bar.  I nearly died trying to go as fast as her on the burpees.  I think that has to be why my shoulders are so sore.  The rest of the cert didn’t seem too challenging.  I was basically doing rebounding burpees :).  Made some good connections there and hope to drop in and wod with the crowd at that gym and get some ‘eyes on me’ coaching here and there.  Good people.  This workout was perfect to recover from the weekend and mostly spared my sore arms.  This is a very challenging thing- lifting heavy weight while out of breath.  It was a challenge to make myself go 100% knowing what was coming, a challenge to get started after just 20 seconds of rest no matter what, and a challenge to pick the right weight.  I know you didn’t say to do the reps unbroken but I tried to pick heavy weights I could do unbroken x5.  The only set I had to break was the second set of squat cleans.  I did 2/2/1.  Feeling good and motivated.  I really could use a good night of sleep though and unfortunately I work night shift tonight.  Will survive.  Thanks!