Week of August 24th, 2015

After weeks of Recovery and Resting and a 7 Day Disney Cruise (eating everything that’s not so good for me) I’m back!!.

We managed to get 2 workouts on the boat and they felt good. first one I programmed, I took my skip rope and we did some tabata work on the running deck… the other one we joined one of the classes and it was a bit of a struggle but got through it.

I had a metabolic test done on the boat and though the numbers were not the best it wasn’t that upsetting either.  Not sure how accurate it was but test said I was 248lbs and 26% body Fat.

So I’m Back on the island, started working out again and started to eat properly as well. I feel good, I feel back the way I was before my injury, a little muscle soreness but good.

**Update**, so it’s Friday mid Day and I feel pretty good.  My Diet is back on point, and when I weighed in on Wednesday I’m down 1.5lbs and I feel good.  I’m eating every 2-2.5 hours, good food and my cravings haven’t hit(yet). I hoping to keep this up, Monday I included some Chest/Tricep work at Mid Day and I’ve done my RomWod work 3 times this week

Week 1 so get my muscles to realize what I’m doing and wake up.. planning to try and get in a Swim night, a Cycle and possibly some Sprint work as well as what Pat Programs..  Hopefully in a month’s time I won’t be broken again! **Determined**

Day 1

A1. 1-arm DB seated overhead press, 3×8-10/arm, :60 between arms, :60 rest – 2nd and 3rd Set with 55lbs @ 10Reps.

A2. Wall walks, 3×3 slow and controlled, :60 rest

+

4 sets for even times: 8 burpee box jump overs, 15 hollow rocks, 50m shuttle run – These weren’t too bad. did hollow holds rather then rocks but held for count of 15(ish).  2:15/2:15/2:25/2:11

2:00 walk rest

Day 2

For 18:00 1st: 1 rope climb, 2nd: 6 alternating pistol squats, 3rd: 5 toes to bar – Thanks Marc Tucker one of the local box coaches, reminded me about foot placement for the rope climbs.  I missed one set completely, but the others I was so locked in my feet and grips on the new Nano 5’s that sliding down was a learning curve but I was pleased to feel so secure going up.

+

3 rounds for time @80% – 6 stone over shoulder, 10 HR push ups, 40 double unders – This took me longer than I wanted to. 10:30 DAMN DU!.  I still struggle to sting them together but managed a new PR in the last set 23 in a row!

Day 3

Front rack weighted step ups, 3×16-20, 2:00 rest – Tougher than it seemed and I was wise? not to put too much weight on. 1st and 2nd Round 65lbs, last round 75lbs. 16 reps each round. Need to take a break for a second midway so that I can shake out my arms,

+

AMRAP in 10:00 – 200m run, 5 pull ups, 5 ring dips, 25m heavy sled drag – This felt good.  Run was OK, not a great runner, 5 Jumping pull ups, Dips I had my toes on the floor and the Sled had 3x45lbs plates and I was running it up and down the road. So managed 2 Full Rounds and three PU’s.  Time always seems to go by so fast..

+

3 sets not for time: :20 L-sit accumulation, 9 glute-ham sit ups – Accomplished!! no hip issues with the GHD, getting three at a time.

Day 4

3000m row @easy pace – 16:30mins, real easy pace. Feeling the soreness for sure but I don’t mind rowing.

+

8:00 @85% of [10 step ups w/step down + 10 KB swings + 100m run] – 4 Rounds, took the first round to get into the rhythm and was feeling good at the end.

4:00 rest

8:00 @85% of [50m bear crawl + 6 DB shoulder to overhead + :15 handstand hold] – 2 Rounds, Bear Crawls were tough on my Shoulders and Hamstrings. Never quite sure if this is a slow movement which burns or something that should be done a bit faster to try and get through them (potential of breaking form) – 55lbs Dumbbells, with a small dip.

4:00 rest

8:00@85% of [14 wall balls + 3 dead hang to inverted + 4 alternating turkish get ups] – 1 Round + wall balls.  In practice I was able to get one Dead Hang to inverted but By time I got here I was busted. My stomach was looking for something and when I finished I was on the ground, felt like I could just fall asleep.

Day 5

A Front squat, 10×2 @60-65% of 1RM, begin a set every :60 – 205lbs  Felt good..

+

30 Clean + Jerks @ 95lbs, take equipment out 150m and at 3,2,1. collect and setup bar. (Three Trips) – Still takes sometime to run this, of course mentally I’m trying to preserve energy for the C+J.  Total time to get back with all the Gear just short of 4 mins.  Total Time to finish 7:11.. Rep count 10,5,5,5,5.

 

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Week of August 3rd, 2015

Short week last week as it was a 2 day holiday and the box was closed so we went away to Toronto, so back monday afternoon so started again Tuesday.  Friday off to Disney cruise so just a couple of short weeks.

Day 1.

A1. DB overhead press, 3×3-4/arm, :60 rest – worked up to 65lbs per arm for 4 reps.

A2. 1-arm farmers walk, 3x50m tough, :60 rest – 2 rounds with 75lbs, 1 round with 95lbs per arm.

+

5 sets for even times: – Each set took 1:30 (plus or minus a few seconds.)

6 burpee box jump over

12 hollow rocks – Still doing static holds.

50m shuttle run

2:00 walk rest

Day 2

 

For 15:00

1st: 1 rope climb – better climbs, got a great rope burn.

2nd: 6 burpees

3rd: 8 alternating pistol squats -Assisted (between the uprights of the rig)

+

8:00 @85% of [5 pull ups + 6 stone over shoulder + 40 double unders] – 3 Rounds. Keep trying the double unders hit 22 unbroken the other day. Nano’s are nice don’t feel it on my toes as much when they hit.

+

200m heavy sled drag – Forgot to do this..

 

Day 3

 

  1. DB rear foot elevated split squat, 3×4-6/leg, :60 between legs – 45lbs & 55lbs for 6. 65lbs for 4 reps

+

AMRAP in 10:00 – 2 Rounds and 3 Wall walks.  Had 10 seconds to get a couple of T2B, but the gym area filled up and i was blocked..

3 wall walks

5 toes to bar

7 front squats (95)

200m run

+

3 sets not for time:

:20 L-hang from bar

7 glute ham sit ups – So much better, not sure if it’s related to the Accupunture i’m getting but was able to get 5 unbroken and i don’t feel any hit pain.. going all the way to the bottom on my hands and all the way up..

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Week of July 20th 2015

So i’ve been out for a while and silent…so what happened.

So a few weeks ago we were going through the normal monday morning session, Snatches and with a 1 rep max of 150 I managed to get under 145lbs three times but never managed to stand up, i wasn’t tight in my upper body and it fell forwards with the except of the last set which fell back and I didn’t move forward fast enough and the bar bounced off my sacrum.  I thought no mind and continued the session.  Tuesday rolled around and it was a bit tender but didn’t stop me from doing 195lbs clean and jerks..  Wait till Wednesday!!!

Came with a vengence and my entire lower back from ribs to hips locked up and i couldn’t move without extreme pain, not as bad as kidney stones but pretty bad.  I couldn’t function properly for 2 weeks. I say my Chiro, massage and Physio and rest with some minor relief.  It wasn’t untill i had some accupunture done with a Locum and OMG she went deep and many and it’s the first time in a long time that i’ve some relief from tightness in my hip.  I’ve spoken with someone else recently and she advised me to see someone at the End of August (he’s a busy man) who does official myofascial release..

i’ve got a couple more vacation periods where i’ll be on/off at the gym and we’ve had a change in the programming for the next month for recovery and more movement which is good.

Day 1

A1. DB overhead press, 3×4-6/arm, :60 rest 45/55/65 (last set was tough but made an effort not to incorporate any hip drive)

A2. 1-arm Farmers walk, 3×50/arm tough, :60 rest – 75lbs..

+

4 sets for even times: 3 Mins give or take on these.. Step ups took the longest and i was able to do hollow rocks rather than holds..

50m shuttle run, 15 alternating step ups, 10 hollow rocks, :90 rest

Day 2

For 12:00

Evens- 6 burpees – Done in 18 Secs consistantly per round

Odds- 10 row calories – about 40-45 seconds to get these done.

+

For 12:00

Evens- 35 double unders – Still got an issue with these.  I managed to know out 20 in a row first round then it was shit every round after that.

Odds- 1 rope climb – Managed to get up the rope everytime with 2 Full pulls. I think that the shoes are still a bit of an issue as they slip but the newer ones i have are better than the last. Nano 5.0’s next week

+

200m heavy sled drag – 4x45lbs plates.  It was heavy I pulled it had a couple of stops only..

Day 3

  1. DB rear foot elevated split squat, 3×6-8/leg, :60 between legs – 45lbs per leg per set.. 6 each.

+

AMRAP in 10:00 – 2 Full rounds + 1 Wall walk.  Time was off as i had to move to another rig to do the T2B and these are tough. doing singles. I’ve got senstive hands and i’m still too fat..

14 overhead weighted walking lunges, 25# plate, 2 wall walks, 7 toes to bar, 200m run

+

3 rounds not for time: :20 L-hang from bar, 5 glute ham sit ups

Day 4

3000m row @easy pace – Easy Pace. Still managed to get 14:29.0 to finish. it’s still hot out there.

+

10:00 @ 85% of [150m row + 8 alternating pistol squats + 12 alternating step ups] – 3 Rounds and 8 Pistols.  All Pisols were assisted, hung onto the rig uprights but tried not to pull myself up.  Shoes i have are very comfortable but not very practical for the sport i do.

+

10:00 @85% of [50m bear crawl + 30 double unders + 6-8 ring dips] – 1 Round + Bear Crawl.  These were touch, hamstrings and shoulders were screaming, and I couldn’t hit a single DU!!!  I did the Ring Dips on my Tip Toes with the hope of keeping as much weight on the rings as possible. I would say that i was about 95% doing Single Dips.

Day 5

  1. Front squat, 10×3 @ 55-60% of 1RM, begin a set every :60 – FS @ 185lbs. felt good.

http://trainingandstirring.com/client-wod-31/ This was horrendous.  Sitting at 80% Humidity, i started to get hunger pains an obvous indication that i need help with nutrition. Pat would you recommend a particular group/Person to help?  So managed to get through 2 rounds plus TGU in 18 Mins..  I started to go down hill rapdily, of course still too heavy for effective pullups. I died on this, tank went empty and i struggled so i stopped to ensure that i didn’t hurt myself..

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Week of June 8th 2015

So far a good week.  My right knee is a bit sore by the kneecap but trying to work through it..

Day 1.

  1. Squat snatch clusters, 4×1.1.1, :10 rest between singles, 2:00 between sets – This is a work in progress. I think that i’m getting the movement back my starting position is stronger and i’m getting under the bar faster, hitting the bottom every time.  I hit 135lbs – Miss-Miss -145lbs -Miss-Miss-145lbs.  it’s only 5lbs off my PR 1 rep max set almost 2 years ago.  I feel that i’m moving forward in this..

B1. DB Bench press, 3×6-8, :60 rest, try to do these in the office gym with heavier weights – hit 75lbs, tried 95lbs as the next weight and no dice..

B2. Farmers walk, 3x50m with 70/hand

Day2.

  1. 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex – 195lbs. I missed the 1st PC hit the 2nd one and then forgot to do the split jerk.

+

For 8:00 Evens-1 rope climb (space was busy so did PU), Odds- 30 double unders – Getting better at DU’s hitting 24 1st round, then messed up and hit 24 again last round.

+ For 8:00: Evens- 12 KB swings, Odds- 6 ring dips.

Day3.

  1. Front squat, 8×2@60% 1RM, begin a set every :60

+

3 rounds @ increasing effort: 8 DB thrusters, 35/hand, 10 burpees, 15 GHD sit ups

2:00 walk rest – I hit about 4 Mins each round +/- 10 Seconds each round.  The GHD’s are tough, i managed to get sets of 2/3.. but i got through all 15 per round. a little tough on the left hip flexor.

+

3 rounds not for time: 3-5 pull ups, :60 front leaning rest on ground

Day4.

A – Sntach Grip DL 4 Rounds 3x3x3 – 235lbs on the bar. no issues other than my thumbs were crushed afterwards.

I only did 1 round of the workout i didn’t have the energy, i wasn’t feeling it, i was hungry. just wasn’t my day.

Day 5.

A. Work up to a tough OHS Single. Last time James i did these was sometime ago, as i seem to keep missing my friday workouts for one reason or another.  Today was a strong day 185lbs, which is 20 lbs over the lasttime we did them Yah!!

B. Client WOD wasn’t posted this morning so i did the class workout.

12 min AMRAP – 200m Run, 5 Power Cleans + 3 S2OH @165 – Managed 5 complete rounds, non stop running with 46 secs left on the clock i stopped.

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Week of June 1st 2015

What can I Say. It’s been an interesting week for sure.  it’s been a good week mentally and physically for sure but the humidity is climbing for sure so it took it’s toll one day.  Another short week as i had a long weekend with another tough race on Sunday so was busted on monday.

Day 1.

Squat Snatch – hit 135lbs comfortably. I think i’m slowly getting it, getting under the bar rather than power snatching for more times than not.

BD Bench press 75lbs/arm.  These are the heaviest in the Gym, nothing more than that so would either need to get heavier weights or do this in my office gym which has bigger weights.

Day 2.

Power Clean + 1 Hang Clean + Split Jerk – 195lbs Max and that made my day. Split jerk can go heavier but was happy to make the hang clean comfortably.

For 10 Mins – DU and Power Snatches.  I hit 25 DU’s, and it was the first time i hit 25 unbroken.  other rounds were a struggle but the last set was better.

For 10 Mins – Axle DL and S2S.. This is where the Humidity kicked in and after 3 rounds i had to stop.

Day 3.

Front Squat 10×2 @ 50% 1RM.  Pat, you’ll have to explain this to me as to what this helps. seemed to easy?

3 Rounds even time; 15KBS, 10 Ring Dips, 8 Burpees, 2:00 Rest. – now i can’t recall this but Round 1 was faster then got progressivly slower by 20-30 seconds per round.

3 Rounds no time. Hollow Rock/5 PU Neg.

Day4.

Snatch Grip DL Cluster – Worked up to 245lbs. Had Dolan watch to make sure it was right, so at least what he saw.

B. Front Rack Lunges. I think i had this at 115lbs.  Easier on right leg than left.

12:00 mins @85%; 2 Wall Walks+ 12 Step ups +50M Sled Drag (180lbs) +200 m run (might have been closer to 250) – Managed 2 rounds and 12 step ups.

 

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Week of May 24th 2015

This was the Week of all weeks that I didn’t have my Camera running as it was a GREAT week..

So Monday started with a Holiday and we were working the three events for the morning and by the evening i was busted being on my feet all Day so i took Tuesday off as well. Starting Day 1 on Wednesday.

Day 1

Squat Snatch Cluster 3×1.1.1 heavier than last week 10s between singles and 2mins between sets. – This was good I put 135lbs on and i hit each one for the last set, all squatch snatches no power snatches. It was good. no issues with my hips etc.

Bench Press I dialed back to 2235 and hit 2/4 without help

Pendlay row – 185lbs..

Day 2.

Hang Power Clean (Tough Single) – I have hit 185lbs in the past without an issue so thought i go bigger.. I put 205 on and i missed it twice but NOT the THIRD time. I walked up and just hit it. NICE!

10mins of 100m Run/12KBS.  Not an issue. Made sure i sprinted this rather than jogged.

10 mins 1 Rope Climb/25 DU – Managed 2 pulls this time getting further up the rope, and i’m starting to understand the foot work but still need better shoes.  DU are still a challenge but in one round i got 15 DU in a row.. just keep working at it.

Day 3.

Front squat for a tough Single – I had a joke earlier as the Class did FS on Tuesday so i Put in 305lbs as a laugh. Well i had to at least live up to it. 310lbs!

For even times – First round was cold. managed 3 mins before rest period but the others were 2 mins or shorter.

6 Ring Dips – slightly assisted

8 S2S

12 Calories on AirDynne

 

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Week of May 18th 2015

As i said last week, some days are better than others. and this week has been a better week.

Coach has reduced the amount of “Items” for the Day and it’s working out well for my timings.  I’m able to get everything done, in the timeframe that i want and get hom in time to make lunches.  I think that i’m ready to include something at another time in the day, maybe more traditional lifting to strengthen certain areas or a bike ride to get the blook flowing etc.  Another conversation and fine tuning.

Day 1

 

  1. Squat snatch clusters, 4×1.1.1, :10 rest between singles, 2:00 between sets

B1. Bench press, 2-1-1-1, :60 rest

B2. Axle pendlay row, 4×2-4, :60 rest

 

Day 2

 

  1. Hang power clean, build to a tough triple
  2. Split jerk clusters, 3×1.1.1, :10 rest between singles, 2:00 rest between sets

+

4 rounds for time:

1 rope climb

2 wall walks

10 axle deadlifts, 185

200m run

 

Day 3

 

  1. Front squat, 2-1-1-1, 2:00 rest between sets
  2. DB external rotation, 3×10/side @ 10% of 1RM close grip bench press

+

For 8:00

Evens- 8 stone to shoulder

Odds- :25 airdyne hard

+

For 8:00

Evens- 10 ring rows

Odds- 50m farmers carry

 

 

Day 4

 

  1. Snatch grip deadlift clusters, 5×3.3.3, :10 rest between singles, 2:00 rest between sets
  2. Front rack walking lunges, 3×14-18, 2:00 rest
  3. KB windmills, 3×3/side, :60 rest

+

For 10:00 @85% [30 double unders + 10 step ups + 50m sled drag]

 

Day 5

 

  1. Overhead squat, 4×2, 2:00 rest between sets

+

http://trainingandstirring.com/client-wod-22/

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Week of May 11th, 2015

There is a common theme this week.  Cutting workouts short becuase i’ve run out of time. Getting to the gym at 6:00 AM, 10-15 mins of warmup and then into the workouts.  Perhaps I should look to splitting the workouts up between morning and mid day so that i can finish them? Pat what do you think?

Day 1

  1. Squat snatch from the ground, 12:00 technique work – I think that watching too many videos from Klokov is messing with me. I get 115 without any issues and i feel comfortable in the movement. put anything bigger on and it’s gone.

B1. Bench press, 2-2-1-1, :60 rest – Built up to 225lbs for the last rep. PR!!

B2. Axle Pendlay row, 4×4-6, :60 rest – 185lbs. Axle bar adds a new dimension to this..

+

3 sets: – Ran out of time on this and had to leave the gym..

:12 airdyne @97%

2:18 rest

 

Day 2 

  1. Hang power clean, build to a tough double – today was not a strong day.  Managed 175lbs for 2. Tried for 195 and couldn’t get under it.
  2. Split jerk, 4×1.1.1, :10 rest between singles, 2:00 rest between sets – Same here. Hit 195, but only for 2 in the last set.

+

3 rounds for time: This was OK Manged 8:35 total time to get this done.

10 axle deadlifts, 185, 10 HR push upsm 200m run

+

10:00 rest

+

For time @95% – I hate this but I ran out of time again for this.  Took too much time on the Cleans and Jerks.

3 wall walks, 1 rope climb, 2 wall walks, 1 rope climb, 1 wall walk, 1 rope climb

 

Day 3

 

  1. Front squat, 2-2-1-1, 2:00 rest between sets
  2. DB external rotation, 3×2-4/side, :60 rest between arms

+

For 8:00 – Love this Ball!!!

Evens- 6 stone over shoulder Odds- 30 double unders (Hate DU’s I didn’t get 30 but kept trying)

+

For 8:00

Evens- 6 pull up negatives

Odds- 6 alternating pistol squats

 

Day 4

  1. Deadlift, 5×1, 3:00 rest between sets – Today was a good Day!! Worked up to a new PR!! 325lbs for 1.
  2.  

B1. Ring rows, 3×12-14, :60 rest

B2. KB windmills, 3×3/side, :60 rest

+

10:00 @85% of [150m row + :25 hanstand hold + 50m 1-arm DB carry] – Finished 4/5 Rounds on this..

+

10:00 @85% of [25 double unders + 50m sled drag + 10 axle overhead walking lunge steps]  – AGAIN!! Ran out of time. Had to get back to the House to make lunches..

 

Day 5

Slept in this morning. Needed it and didn’t have a lunch meeting to s was able to hit the gym.

  1. Overhead squat, 3×2, 2:00 rest – 175lbs, nice and slow down to a full squat. controlled.

+

http://trainingandstirring.com/client-wod-21 

– Burpees!!!. with my hip issue, i did this. Finished the 1st round in 3:59.  Took 5 mins to move the equipment (Resting..), then hit the other set to finish the whole thing in 13:23.  could have gone a bit faster on the burpees if i was feeling better. push press was good and the power cleans were good..

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Week of May 4th 2015

It’s amazing how you always think that you’ll do 5 days solid with a weekend off. Last week proved again that sometimes it just doesn’t work that way.  Friday morning Woke up and body said hell no.. so we’ll try again this week.

Day 1

Squat Snatch below the knee: was doing alright on these. 115lbs is too easy but put 135lbs and it’s tough.  I started to watch some of the Videos from Klokov not sure if that messed it up or benefited.

Bench press went up 10lbs for a single and the Pendlay row is still at 205lbs to hit the chest, but anything more just getting close.

Day 2.

Hang Power Clean Build to a tough Triple – 180lbs.

Split Jerk 5×1.1.1.  I finished the last three sets on 185lbs and get the Bar in a racked position for the 10 second rest period.

For Time:

15-12-9: Alex Shoulder to OH @120lbs, HR Push up. – That Axle Bar makes for an interesting session.  Grip changes so it sits in my hand better rather than my thumbs. 5:46 mins. my Arms were dead!

For Time:

12 Box Over, 1 Rop Climb/ 10+1/ 8+1 – Grip was gone and a fear of falling off the rope has hit me again.  I tried the military foot hold and i can hold it but i think that the shoes i have don’t work to well. so did a couple of Spanish wraps half way up the rope and then the last one i had to do strict pulls from the ground. I just had nothing in me.  4:15.. not sure how much longer it would have been if I did a full rope climb.  Keep them coming it’ll only get better.

 

 

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Week of April 27th

I complete lost last week. I trained but i didn’t do the post.

This was was just as bad as i’m just getting to it now. I need to get back into the habit of working out and then writing.

How do I feel? OK.. I’m still trying to get over an injury? or something that is buggin  me.  My left hip, lower and mid back and tight and won’t release unless really warm. I’m doing some dry needling which is helping slowly and feels better but still gives me issues when i try and go T2B or Burpees (so i’ve been kinda of skipping them…sorry Pat)

Day 1

  1. Squat snatch from just above knee, 12:00 of technique work, focus on pulling quickly under the bar – I feel pretty good @125-130lbs.. I still have this mental issue of trying to power it and not get under it. Mental really.

B1. Bench press, 6-4-4-2, :60 rest – Manged 210lbs on my own. no help for 2.

B2. Pendlay row, 4×2-3, :60 rest – 205lbs no issue.

+

3 sets: :55 row @97% 5:25 rest

Day 2

  1. Hang power clean, 10×1 tough, begin a set every :20 – Put on 190lbs and hit it 8/10 times.  There was a miss and one that i didn’t get done in time.. clock beat me.
  2. Split jerk cluster, 4×2.2.2, :10 rest between doubles, 2:00 rest between singles – no issues here @175lbs.. Arms were getting tired near the end.

+

For time: 10-8-6 Toes to bar Burpees – as I said these give me issues. Tried a few and it wasn’t going to happen witout a LOT of pain so i skipped it..

+

10:00 rest

+ For time: 10-8-6 Power cleans, 135 Box jumps – No issues here. 3:43.  Felt good. Think it was a good time.

Day 3

  1. Front squat, 4×2, 2:00 rest between sets – 265lbs..
  2. DB external rotation, 3×4-6/side, :60 rest between arms – 15lbs each arm. Right arm could probably go to 20..

+

EMOM for 15:00 1st min- 25 double unders 2nd min- 1 rope climb 3rd min- 2 wall walks – Still got issues with DU.  I started to get a rhythum and was hitting 10 unbroken. 1/2 way up the Rope, was doing the Spanish leg Wrap which is not faster but safer..

Day 4

  1. Deadlift, 4×3 touch and go, heavier than last week, 3:00 rest – Last Week 255lbs, this week 265lbs.. Getting heavier each week.

B1. Ring rows, 3×10-12, :60 rest

B2. KB windmills, 3×3/side, :60 rest

+

10:00 @ 85% of [8 axle shoulder to overhead-100# + 50m farmers carry, 70/hand + 200m run] – I like that Axle Bar. Felt comfortable in my hands and did them strict.  I alsmot finished 4 rounds. Swapped out the Run for a Row as it was pissing with Rain.

Ran out of time for the last workout..

Day 5

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