WED, THURS, FRI July 10-12

The Trunk of my Honda Civic

The Trunk of my Honda Civic

The back seat of my Civic

The back seat of my Civic

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.”
– Yuri Vlasov

WEDNESDAY:
WOD A.
Back Squat x 5 every 3:00 x 4 sets, record average load (all 4 sets should be working sets), no misses!
Results: 262.5# HBBS. Conservative, last set was a push but not max. Simply wanted to go moderately heavy with solid speed but not a grinding effort. 225, 255, 275, 295

WOD B.
EMOM x 10 MIN
Odd min: mid thigh hang sq snatch x 1
Even min: Ful snatch from the floor x 1
Build heavy.
Result: Worked up to 175#, first heavy sqsn in a while so again was conservative.

2 hours later

The Prowler with Murphy and Grace
Heavier day. 25 yard push every 4:00 x 10 rounds
Finished with 220# on rounds 9 and 10. A great Strength day on the Prowler

VIDEO: Prowler Action

THURSDAY:
0930: 1:15 of Hot Yoga, a great hammy/hip opener and ridiculous sweat.

1230
Partner WOD
Running Clock 5mins x6 (3sets each)
Odd Sets-Both Partners run 400m
in remaining time
Max T2B
Even Sets-Both Partners run 400m
in remaining time
Max Muscle Ups
Results: I have not run with my patella tendonitis so wanted to test it with some 200m runs, finished the rest of the 400 on the rower. Runs felt great. Partnered with Greg, we got 202 T2B and 52 MU. Kept it aerobic as today is normally an active recovery day. Only pushed the last round of MU at 14 reps. A great sweat (30:00 of work) and fun training!

FRIDAY:

5 Rds
5 C2B Pull Ups
10 HR Push Ups
15 Air Squat
***30 Shoulder to Overhead @155#***
5Rds
5 C2B Pull Ups
10 HR Push Ups
15 Air Squats
Results: 9:55, wheelhouse WOD, tough 5 round cash-out, the HR pushups were the x-factor and slowed things down at the end.

2 hours later

The Prowler with Murphy and Grace
50 yard push (25 down and back) every 4:00 x 8 rounds
Finished with 135 and 145# on rounds 7 and 8.
Good breathing with recovery.

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