Training Log Archive: wolchr

This was a slow start but 3 miles in I warmed up and then at 10 I was done. It was very Sunday and cold. Only 387 of gain

1614 evelavtion and walking hills. Nice and slow. I was dragging

bench press
10-8-6-4-2 increasing
*between 8 plank ring rows
Got up to 118lbs starting to feel strong again

WOD
4 rounds
20 cal row
10 ring dips - w/band (shoulder)
20 hammer curls - 25lbs
10 T2B

15:51 time.

clean work every 2 min 3 position clean (E2OM)
Got up to 98lbs. Still keeping shit light because of shoulder
WOD - AMRAP
400m run
25 KBS 35lbs
25 air squats
just short of finishing 4 rounds. 1st 2 runs I was 7:50 pace
QUADS WERE BURNING

ultra pace felt great. Feet feel sensitive so I decided not to do hill walking

all shoulder work and a little abs

3 sets of 5 back squats 4 sec down, 1 sec pause then up. Only did 93lbs. Dont want to push too heavy weight when I have a full week of running.

WOD - 20 AMRAP
3 strict pull ups
6 handstand push ups
9 burpees
30 double unders

i got 190 reps. The double unders are killing me and HS push ups are not easy in a WOD

so I wanted to do the hill sprints and was only able to get out during the week this week to run Tuesday night so I ran what I could and did 6 hill sprints at the end. I really enjoyed them it was easy and I need to find a steeper hill.

recovery run w/strides at the end Felt good