AM:
A1. 800m run, easy/ROM
A2. 21-15-9, wall ball, pushups, DU's
B. Thruster, 3RM
135-55-165-170[PR]-175[F2]
C. For time:
15 Thrusters, 80% 3RM - 135
100 KB Swings, 53#
800m Farmers carry, 53# each
Time - 20:55
D. 50 Situps, abmat, 50 Back extensions
PM:
A1. 500m row, easy
A2. Mobility
B. 5k, easy pace
Time - 24:29
C. 5 rds:
10 GHD situps
10 Back Ext.
Daily Report:
- Body: Feels a little tired today but real soreness. Hands are tender from pullups.
- Sleep: 10 hrs in bed but slept off and on
- Nutrition: Paleo, 5g Vit. C, 4g Fish oil, 2g MSM
- Notes: AM workout went well. It's hard to lift in the mornings since I have spent so much time lifting in the afternoons. The 3RM is a PR since I have never done that before that I know of. The KB Swings were tough today considering the pullups from yesterday. Broke them up in 25's and the last set in 15 & 10. The FC was rough. My forearms were on fire. The 5k was tough even though it was supposed to be "easy". The wind was really ripping hard today and i ran 1/2 the course that I did for the 10k last week. Very hilly and rough.
