Tues, WED, Thurs July 04, 2013


I have missed posting my last few days, been busy with family fun. I’m going to simply post the training today.

30 Muscle-ups for Time
Results: 3:39 not a PR, around :30 off top time. Thats OK, didn’t have my top speed today.

7 Plate Burpees
7 T2B
Results: 4:16, wheelhouse WOD, UB and fast until last t2b at 4 then 3. Could have worn a weight vest for this but it was good to burn through.

EXTRA: some static holds on the rings

1 hour later

Aerobic breathing on ERG at 90-95%.
:30 work, :30 rest x 5, rest 3:00 x 3 total sets.
I was lacking attention today so reduced the sets to 5 and pushed the intensity a bit more.
ashtanga yoga


A. Back Squat
Find your 3 rep max.
15min cap
Result: 300×3 HBBS not a max or PR, felt fast and solid.
I have patella tendentious so have not been pushing the squats. I have been doing mostly speed squats but felt OK today and pushed it a bit more.
Every 90s x10 (5 each)
Odd-High Squat Clean
Even-Full Squat Clean
Result: worked up to a 215# High hang x 2 tng and 255 sqcl

2 hours later

The Prowler
I went with a 30 yard push every 4:00. Could have gone 3:00 but wanted to go heavy and recover. I took 4 warmup intervals (16:00) at 90, 110, 130, 130. Straight into 160, 180, 200, 200, 220 x 4! Efforts were alactic at 12-15sec. Last 2 pushes went to failure. I was out there for 48:00, the breathing was manageable, it was good strength work!

Thursday JULY 4th!!
Active recovery day
Hot Flow Yoga
No erg work/aerobic recover today. Spent some great time with Family, a good recharge and grounding day.

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