11/16 - 11/18

Sleep has been great.  About 9 hours every night with no alarm.

SAT PM

prefer 4pm +

430p following 60 minute hike 

3 sets:

Build to a max in the complex

(score is total load for 3 sets:

PC TnG x 5

FS x 3

S2O x 2

- rest as needed

145lbs, 150lbs, 135lbs.  Caught the 2nd jerk from overhead awkward on the down & didn't feel great on the shoulder so dropped down for last set. Was able to push jerk the 135.  Forgot how high the HR gets with complexes. 

rest 10 min after

for time:

Row 2K

500 DU's

3 mile AD

2k in 8:52ish.  Didn't have any drive

DUs took forever 

100 in 2:25ish

200 in 2:20ish

300 in 2:25ish

400 in 2:20

500 in 2:30

5k Airdyne in 9:00. ~4:40 at 2.5k. Couldn't figure out how to get it to miles.  Messed with it for the first 1:20 or so, but then just gave up and did 5k. 

30:15 

Sun

AM-10:30am

for time:

30 WB - 20# to 9ft

30 kbs - 24kg

30 WB - 20# to 9ft

30 kbs - 28kg

30 WB - 20# to 9ft

30 kbs - 32 kg

15/22/30 ~1:45

20/10 3;40

12/22/30 ~5:41

12/20/25 8:20

10/22/20 10:20

8/12/15/23/30 13:30 

PM  5-ish afternoon at Botanical Gardens 

for time:

6 ring MU's ub

row 250 m

5 ring MU's missed @ 3 then 2, 1

row 250 m

4 ring MU's ub

row 250 m

3 ring MU's ub

row 250 m

2 ring MU's ub

row 250 m

1 ring MU

8:53

Rows were 60, 60, 60, 61, 58

mon off

Hiked up Camelback ~2 hours. 

view from the top

Holiday decorations at the top