0730
SWOD
3 x 5 Squats (add 5 lbs. to last WO) -- 205
3 x 5 Bench (add 5 lbs. to last WO) -- 180
Wasn't sure how this was going to go…I had a rough night getting to sleep last night, and with my back not playing nice thanks to my sloppy deadlifts, thought for sure I was toast.
Turns out -- not so much. Ended up busting the 200 barrier on squats, and finished up the bench. Was really tempted to go up to 185, but glad I didn't.
DWOD
21-15-9 reps of:
LH KB Power Snatch @ 2 pood
RH KB Power Snatch @ 2 pood
Handstand Push ups
Actual:
15-9-6 of:
LH DB Power Snatch @ 25
RH DB Power Snatch @ 25
Assisted push ups
5:32
Thought maybe I'd manage with the pushups, but after yesterday's pushups and today's bench, I was done. Had to put my hands up on a box to get this one. Bleah.
WO Time: 1215
Squats: 19-22-16-16-24
No worries on this…still working on not getting the "butt wink" at the bottom, but still have hamstrings like banjo.
Run: Hill, Level 5, 30", 5.0 mph
Minutes:
1-6 @ 5.0
7-8 @ 3.0 (recovered to 120 bpm)
8-26 @ 6.0
26-30 @ 3.0
Longer than my last hill work, also faster. Still figuring out how to best tweak this, but all's to the good.
WO Time: 1700
Bike: Hill, Level 10, 30", 100 rpm
Warmup @ 100 rpm, 6"
90 rpm, 2"
1st set of hills @ 100
2nd set @ 110
3 minutes @ 120
Cooldown
10 miles total
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