Week Recap

Ended last week on a pretty solid note, starting to get the diet dialed in better and also getting my metcon and intensity back.

Thursday 9/9:

AM Workout, 5:30a @ FFC:

Strength was Press--got 135 for 5 on my last set (if I remember correctly)

Metcon:
3 min on / 1:30 off
AMRAP 1 min push press (#95)
AMRAP 1 min ball slams (#25)
AMRAP 1 min sumo deadlift high pull (#95)

After SDHP, walked over to dip station (about a :30 rest) and did 10 strict dips.

3 or 4 rounds, relatively consistent. Have the exact numbers written down in my notebook, so can try to post later. Still struggling on heavier SDHP, although the small plates made it them a bit harder.


PM Workout--7pm--CFC:

Strength--snatch progression up to #65, just working on technique here

Workout:

5 Rounds for time of: (15 min cap)
10 Burpees
15 Box jumps (24″/20″)
20 KB Swings (1.5/1pd)

Time: 8:45

Happy with this, since I've been feeling a lack of focus during some workouts recently and finally starting to get it back. Pretty much unbroken, could have perhaps gotten closer to 8:00 flat. KBS were unbroken, which was my goal. Had to stop to tie my shoe twice.


Friday, 9/10

Mixing up my lighter and heavier training days, so just did a strength and a run on Friday morning at around 6 am.

Strength:

Back Squat: 3-3-3+

190-220-245(5)

Should’ve got more but no spot that morning. Hip flexors were tight, need to start doing more mobility drills. Also going to look at doing yoga maybe once a week.

Conditioning:

25 min run along the lake--sweet weather.


Saturday 9/11:

Rest day--went back up to South Bend for the ND/Michigan game. I used this as my cheat day, but pretty happy I was able to keep it to one day (albeit a pretty bad one) instead of the Fri/Sat/Sun weekend.

Breakfast:
-McDonald's breakfast--2 sausage burritos, hash browns, coffee

Snacked on some tailgating food throughout the day, but actually didn't eat too much. Mostly beers.

Dinner--about 10:30p--Domino's pizza


Sunday, 9/12:

AM Workout--CFC @ 10:00a:

Worked on some OHS--only got up to 155x3. Failed my PR at #175. Have been having some issues with shoulder stabilization, so may just need to practice these more. Good pointers from Rudy though on wrist positioning.

Workout:

10min AMRAP of:
3 Power clean (185#/115#)
5 C2B pullups
7 Wall ball (20#/14#) & 11′ target (bottom of ball above X)

Power cleans @ #165: 7 full rounds + 4 ctb pullups

Would normally use #155 on a workout like this, but wanted to try to up the weight to see how it felt. Certainly didn't feel light, but didn't fail any reps and was able to keep moving. Cycling through the power cleans could have been a little faster, but focused on setting up correctly and keeping my lower back tight. Started butterflying the chest to bar pullups after the second round and 5 was a good rep number to practice these. Had a few mental lapses on the wall balls and 2 rounds were broken up.

PM, 6:15p--Lake Shore

Urbanathlon training run--57 minute run.

This felt pretty solid, again started to get a bit tired at the tail end. Maintained a decent clip.