Not 300, yet.

I took some time off writing, but it was while I got back into rhythm.  That doesn't mean I've taken many days off the gym though.  The go-to has been heavy weights and Olys with a solid metcon 4 days on, one day off.

Today I took the Army Physical Fitness Test.  Got a score of 298/300 which was a little disappointing missing maxing the run by 11 seconds.

73 push-ups, 76 sit-ups, and 13:47 2-mile.  Ht/Wt 75"/198#.

Tomorrow is an off day with Saturday doing "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Mondays

This seems to be my mainstay for Mondays:

21-15-9:  Thrusters 95# and Bench Press 135#.   I followed with dips.  I have not time to report, other than each round was broken except the 9 bench presses. 

If I felt less tired, being a Monday,  I would definitely start with a 1k row.  I am thinking of adding a 1k row in between each set 21, row, 15, row, 9, row.

Tonight will be hill repeats with a 30# vest. 

Something new

Today's WOD:  3 rounds - 500m row, 21 burpees, 400m run. 
After a long run yesterday and last night abusing my body watching the Duck game, I am okay with 23:10 finishing time.  I think 21:00 is achievable. 

Long run

Ran 8 miles at about 8 min pace.  Last mile at 7 min pace. Felt pretty good.  

Almost a week at sub 200#.

Go Ducks, Beat USC!

Chest Burner II

Second WOD of the Day:

12 Min AMRAP

7-Single Arm Full Snatch 35# (rotating each round)
7-Burpees
7-Push-ups

7.66 Rounds.  Having done a similar WOD this morning may have reduced rounds, but it was a great WOD.  As this mornings WOD, my body had no clue what hit it until about 3 minutes after completion. 

Chest Burner

Great WOD to start my day.

12 rounds of three power cleans (135#) and ten air squats.  Do them on the minute, for just under 12 minutes.

Outcome: 11:37.  Very happy with my form with the power cleans.  Since I did these in the mirror, it was a great help.  Though, the mirror was my downfall as it froced me to get lower in my squats. 

Choose your poison.  You take a long time to do your air squats, you get less rest for the power cleans.  I suggest go hard and fast through your air squats so you get a good 20 seconds rest. 

 Power Clean Video