Shameful Wednesday :( ... conditioning (AM); strength (PM)

AM

Because I missed conditioning day yesterday, started off the morning with Work Capacity 101 at home. Only finished a miserable 5 rounds for total completion. Burpees is what got me (I am really out of burpee shape). Lungs were on fire and head was pounding so I didn't race to finish 6th round in the last minutes although I probably could/should have. Rested too long before 5th round.

WC 101 -- AMRAP 20 min:

• 5 pull ups
• 10 med ball slams (substituted 10 35# DB swings)
• 15 burpees
• 20 jumping jacks

(compounded shame: did much in view of mirror -- lotta belly fat hangin down on them swings. eek)
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PM:

Making it to gym was really tough and only thing I really needed to go in for would be TGU PR. But can still go for a PR if it's not a 1RM!!!!

3-rep max PR (focus on form on the way up):

• 5 x 35
  
• 5 x 45
• 3 x 55
• 3 x 65 (that's all the weight I got, with an precariously barely-twisted bolt, unless i can tie some crap to the DB)

Dropped the weight to shoulder on the 3rd rep/left side on my way down but it was close enough to the finish that I'll count it (esp since I do left first and the right side was clean)