930 fasted
25min z1
5 or 6 rounds (lost track)
10 cals ad
12-20 ghd sit ups (inc as rounds went on)
30m single arm FC 55lbs
5-7 Wide grip pronated pull-ups 20x1 60-80lbs assist on Gravitron
PM 90 min hike
Wed
Sleep 7:30-4:30a
AM SA DB OHS 3x 12/arm @ 8, 12, 15lbs. These are really hard for me. My body feels so twisted.
Wed CFA classPM 90 min hike
Wed
Sleep 7:30-4:30a
AM SA DB OHS 3x 12/arm @ 8, 12, 15lbs. These are really hard for me. My body feels so twisted.
PM
OHS 5x 85, 95, 105, 115, 125, 130 New 5RM. Felt smooth.
4 RFT
7 hpc 105
12 k2e
200m shuttle
All UB. ~80% effort on runs.
8:15
+
45 min hike
Thursday sleep ~ 915-445a
3 sets
B1. HBBS 3010 135lbs x 10
Rest 60s
B2. SDHP x 10 65lbs R1, 75lbs R2&3
Rest 60s
B3. F/R Axle RBSU x 10/leg. Rest 60s bw legs. 50lbs
Rest 60s
B4. TTB x 10 strict -legs straight
Rest 60s
Friday 130614
A1.Sumo Deadlift x 3-5 x 5 sets 5x 135lbs, 185, 225, 245, 255, 3x275lbs
A2. Option #1: Axle press x 4-6 x 4 sets.
A2. Option #2: Strict HSPU: AMRAP x 4 sets. ( Recommend barbell shoulder press of -66% BW prior to HSPUs) 13, 12, 13, 13 = 51. Think these are strict hspu PRs. P2: AMRAP Manmakers
Partner WOD
AMRAP in 12 minutes
P1: Run 200m
P2: AMRAP Manmakers
P2: AMRAP Manmakers
I was in an odd numbered group and bailed out after 7 minutes for MT appt. Completed 3 rounds of 200m run & 5 MM with 20lbs.
Saturday
My right hip has been bothering me for a couple days. Nothing that prevents me from doing anything, but bothersome when I get up from sitting and it has been generally achey. When I woke up in the middle of the night last night and took some pain reliever I took that as a sign to take today easy.
In about a 60 minute period I did ~1.5 rounds of the warm-up which had 4-8: strict C2B pull-ups, snatch press-unders, skin the cats on rings & KB windmills. Then I did about 4 sets of 3 muscle ups and called it a day. Mostly I was coaching and catching up with everyone during that time.
PM hike 30 minutes.... Lloyd & Hoka scared away a bear for us on the Mountains to Sea Trail along the BR Parkway today. Only one of many reasons to let your dogs be dogs and run off leash! :)
In general, it's been great to be back in the gym and have some time to train with others. There is something about sharing a bar with someone that makes lifting that much easier. For me, it doesn't even matter if we're of the same ability, as I certainly had to reduce the load Karl was lifting for the last few sets of deadlifts on Friday. Simply the energy of going back & forth on sets always seems to help me set PRs without much emotional investment into the set. Plus Brooke set a PR on her BTN jerk Wednesday night so I guess it's helpful to others as well! :)
With that said...if anyone ever wants to come train with me I'm always happy to have company! I promise I'm not as serious or intimidating as I may appear. :)
Sunday: Rest day except for 3 hour hike
My hip doesn't bother me walking, but still feeling it. vaguely when at rest and immediately upon standing. Manual therapy Monday morning!
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| Hoping I'll share my salmon jerky. :) |
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