Monday

Rest

Sunday

1. Warm-up
2. Snatch for time, 5 x 5, 40k

Saturday

1. Warm-up
2. 5 x 4:00 rounds

Dead-lifts, 5, 90k+5#
Hand-stand Push-ups, 3
L-Sit, :10

---
as Rx-d
Soleus muscles feeling good enough to do the hand-stand and dismount (though I felt it).

Friday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. Heavy-bag, 3 rounds, 2:00 on/1:00 off

4. Planks, :40 rounds + :20 rest for 4:00
---
Take Alleve

Thursday

Rest day

Wednesday

Run
---
Went running with Rick. At about the 6-7 minute mark, BOTH calves started hurting so much i could not continue.
Immediate points: wearing 5Fingers, did not warm-up, drank pro-endorphin before run, did not use metronome
Distant points: wearing 5Fingers in household/Reedville/pool activity much less frequently of late; relatively little running in the program
Soleus muscles?
Further investigation indicates possible Soleus muscle spasms in both legs - which I made worse through several attempts to stretch the muscles (don't try and stretch a spasming muscle). Can barely walk down stairs.

Tuesday

1. Warm-up
2. 4 rounds for time

10 DB Thrusters, 35#
10 Bench jumps

3. 3 rounds, Turkish Get-up, 3 each side, work up to max weight
4. Neck planks with stability ball, :40 on/:20 off, 5 rounds
---
2. 5:21
3. 50#
4. As rx'd

Crowne Plaza in PDX

Monday

Rest day

Sunday

1. Warm-up
2. Clean & Jerk, 30 reps for time, 40k
---
2. 9:20

Saturday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. Planks, :40 rounds + :20 rest for 4:00

Friday

1. Warm-up
2. Deadlifts - 5, 5, 3, 3, 1
3. 5 x 2:00 rounds, 3 Hand-stand push-ups, :10 L-sit
---
2. 90k, 90k, 100k, 110k, 110k+20#
3. as rx'd

Thursday

Rest day, calf still hurts

Wednesday

1. Run
---
Didn't warm-up, injured my left calf about 7 minutes into the run.
Can walk - can't run. Stupid. Warm-up next time.

Tuesday

1. Warm-up
2. Snatch/C&J with shitty barbell at the Globo-gym (24 Hour Fitness in PDX)
3. 4 rounds for time

Row, 250m
Box-jumps, 15

---
3. 8:20

Monday

1. Warm-up
2. Dead-lifts
---
Felt really good - 5 x 8 at 90K

Sunday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. 3 rounds for time, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

4. Planks, 1:00 rounds + 1:00 rest for 5:00
---
2. As rx'd
3. 3:50
4. Burns on the last of the three rounds.

Back still tweaky. Felt OK doing the workout, but is clearly suboptimal and signaling potential for danger ahead. What triggers this? Was it running that caused this?

Saturday

1. Warm-up
2. Snatch, 2 x 5, 40K
3. C&J, 2 x 5, 60K
4. 15-10-5, for time, KB Swings and box jumps
---
2. Last round took it to 2 x 40k+5#
3. Last two rounds: 2 x 60k+5#, 1 x 60K+10#
4. 3:42 (very cool, short WOD)

Back is very tweaky - did not "go out" - just stiff with the occasional reminded of the possibility of real pain.

Friday

How decadent...
Slept in because that was needed.

Thursday

Rest Day

Wednesday

Hard run in the rain along the Willamette River. About 30 minutes total. 20 minutes in a row, then 1:00 run/1:00 walk.
For next time, run harder earlier, then walk. Keep running intensity high by getting into the run/walk cycle fairly early.

Tuesday

1. Warm-up
2. Super-sets, max rounds in 15:00

Back-squats, 2, 80k
DB Shoulder Press, 2, 45#

3. 3 rounds, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

---
2. as rx'd
3. 4:20

Monday

1. Warm-up
2. Clean & jerk: 2 x 5, 60K
3. Snatch: 2 x 5, 40K
4. For time: KB swings, 70
---
4. 7 x :35 rounds of 10 KB swings, with :11 to spare.
May want to toy with rounds of 12 or even 15, with greater rest periods.

Sunday

REST DAY

Saturday

1. Warm-up
2. Fight Gone Bad, 3 rounds, 1 minute per exercise, count reps

a. Wall-ball
b. SDHP, 75#
c. Box jumps, 24"
d. Push-press, 75#
e. heavy-bag, move from line to line
f. rest

---
a. 25, 20, 16
b. 15, 15, 15
c. 15, 15, 15
d. 15, 15, 15
Total: 196

Friday

1. Warm-up
2. Snatch: 3-3-2-2-1, 40K
3. Clean & jerk: 2 x 5, 60K
4. For time: KB swings, 60
---
4. 2:53

Thursday

REST DAY

Wednesday

1. Warm-up
2. Super-sets, max rounds in 15 minutes

Back-squats, 2, 70k + 25#
DB Shoulder Press, 2, 45#

3. Max rounds, 5minutes, wearing 35# weight-vest:

Sand-bag Get-ups, 4 each side, 55# bag

---
2. 15 rounds - so set for 15 x 1:00 rounds next time. Actually finished in 14:00, so probably could have tried for another round...
3. 3 rounds + :15

Tuesday

1. Warm-up
2. 8 rounds for time:
Dead-lifts, 5, 90K
Hand-stand push-ups, 3
L-Sits, :10
---
19:16

Monday

1. Warm-up
2. Clean & jerk: 3-3-2-2-1, work up to 60K
3. Snatch: 3-3-2-2-1, 40K
4. For time: KB swings, 40
---
Felt great!
2. Stuck the last lift perfectly at 60k + 10#
3. Moved through easily at 40K, including a really good last snatch
4. 1:55

Sunday

REST DAY

Saturday

1. Warm-up
2. Super-sets
Back-squat, 4 x 10, 70k
DB Shoulder Press, 2 x 10, 45#
---
11:13