Back At It

Have to start the week off right and stick to a more strict schedule of working out. Also trying to clean up the diet even more (especially during the week) since the LuRong Challenge is underway again. Might as well hop to it!! The weekends do kill us, though. So some more discipline during Friday - Sunday would definitely be of benefit as well. Just got to keep it up! Can't say I don't grow frustrated with little or no progress when it seems I have been pretty consistent, but hoping it starts to show soon; staying on a better Paleo track will help as it did in the past.

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

K High Bar Back Squats
5/5/5/4
45/95/115/125#
Boy, why does this feel so damn heavy?!
Inverted Squat Machine
2 x 10 @ 140# (plus machine weight)
Weighted Calf Raises
2 x 10 @ 60#
1 x 20 @ 60#
Weighted Walking Lunges
2 x 12 @ 35# barbell

DUs - still can't relax?!? So tense.
20 slam balls @ 15#

C Inverted Squat Machine/Calf Raises
10/10/10/10
400/400/500/500#
Calf Raises
3 x 8 @ 400#
Chest Press
3 x 10 @ 90# each arm
Front Squats
3 x 5 @ 205#

300m Row

WOD

"Swing, Slam, Lift"
30-20-10
Russian KB Swings (30/40#)
Rope Slams
Double KB Deadlift (30/40# ea arm)
K 6:56
C 7:02

C 300m Row
K 1 min Russian Twist
Punching Bag/Boxing
DUs

Day of Thurs

Warm Up

Foam Rolling
Dynamic Movements
K Ball back extensions

Skill/Strength

Dead lift

5/5/3/3/1

70/75/80/85/90% 1RM TRW

K 200# 1RM 180# TRW

125/135/145/155/165#

C 485# 436.5# TRW 

305/330/350/370/390#
*if it had been a straight bar; not sure the # with that contraption he swore he will never use again.

WOD

"13Thirteen"

4RFT

26 Dumbbell snatches (22.5/70#)

13 Pull ups (banded)

26 Rope slams

13 2ct Russian Twists w/ medball (12/15#) 

K 19:20

C 20:52

Sunday Funday

Got after it with the MudFreaks and our RVCF buddy, Tamalyn! She's actually a MudFreak, so it's cool we all have that commonality. So fortunate to have found these guys.

HELL-no There

30 Push ups (handstand or elevated)

40 Pull ups (banded)

50 American kb swings (30#/45#)

60 Sit ups

70 Burpees

K 19:14, C 19:32

5 Stations

Choose any 5 activities. 1 minute per station, 1 minute rest after 5 x 3
Punching bag

Slam ball 15

Rope slams

Air squats

TRX mountain climbers

Punching Bag

Rope slams

Air Squats 

T2B

KB sumo lift

Box jumps

Finisher 

1 min Russian twists

1 minV-Ups

1 min max push ups

1 mile run

Then we sat around and BSed for awhile - sooooo sweaty - and then, since the pool was closed due to some pump malfunction, we had to use the indoor "therapy pool." Felt good even if it was just for a few minutes. Another solid day of work with some fabulous folks.