Wednesday: Conditioning

Warm up:
Stretched some, did a few pull ups... sweat started to come quick, then did some squats with the bar and with 135 just to loosen up.

1. Crossfit workout -- AMRAP in 20 minutes:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

Only 5 and change (5.5 basically) -- TERRIBLE. Was pouring sweat but I should have completed at LEAST 6.

2. Core Drill -- 3 rounds of:

• 20 weighted decline sit-ups (25lb plate)
• 10 russian twists (25lb)

Finished with 20 leg lifts on decline bench (only 20 because fire alarm went off and gym had to vacate for a few minutes... Had planned on doing some more lower ab stuff -- hanging leg lifts, maybe flags, maybe some knees-to-elbows...)

3. Snatch/Swing Combo to finish -- 3 rounds of:

• DB Snatches x 5/side (60lb DB)
• DB Swings x 10 (60lb)
  

Weigh in: 176

NOTES:
On that CF complex, I could have done better. The bitch was the SDLHP, and I THINK it was because I had to use the cage and couldn't go all the way to the floor. Going down -- and more importantly, coming up from -- lower would have given more upward momentum on pull and helped me keep my back from rounding (which I think it was a little). Had to use the damn cage b/c wasn't enough room elsewhere. Interesting complex -- always an extra clean before new rounds, wrists get a little worn from the thrusters... but I have a goal after this first attempt and it is EIGHT rounds completed in 20 min by October or so (would set goal earlier if I could do this more often without it stepping on other work).

Eased out of AMRAP circuit with some OHPs (also 95)... just a handful.

NEXT WEEK: Dumbbell Bear is on the loose.

For these few days... twisted the shit out of my ankle yesterday so taking it easy on running, jumping and squatting heavy. Of course, since squatting is the cornerstone of any nutritious breakfast, and I have not done it in too many days, it is still going to happen, but just staying away from weights over 200/205 or so and being careful to feel it out as I go.