SP & DL

Missed some WODs so made up.

sp:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
5 x 3 x 145

dl:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 335

BS

Missed posting a few WODs, then missed a few WODs. Back on the road again. Hotel I'm at has a deal with the World's Gym down the street, so I have free access. Didn't get there until late so only did strength.

bs:

1 x 10 x 45
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 275 w/30 sec rest

spu x 9

SP

bw: 193

a.m: spu x 8

p.m:

mobility

sp:
1 x 10 x 45
1 x 3 x 95
7 x 3 x 140 w/ 3 min rest

Complete 8 rounds for time of:
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

13:38

BS

bw: 193

a.m: spu: 8

p.m:

mobility

ohs: 1 x 15 x 55

bs:
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 270 (72%) w/ 30 sec

BP

Back home from a week of work in Hono. Didn't get to the gym once but since I just started strength cycle, hopefully it won't affect my linear progression. Picked up where I left off…

mobility
su x 50
du x 50 (broken)

bp
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
7 x 3 x 200 (70%) w/ 3 min rest

Tossed some core work in between the 7 x 3. Need to make that a habit!

PC and hammers

bw: 192

a.m:
SU x 100
DU x 50 (32 unbroken!)

p.m:

SC:
1 x 5 x 55
1 x 5 x 75
1 x 5 x 95

PC:
1 x 3 x 135
1 x 3 x 155
7 x 3 x 170

Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds

318

PS

bw: 192

p.m:

mobility

PS: 21's
55-155

Worked on really getting under the weight. No jump, and not low enough to be considered a full squat snatch, but a good bit of knee bend for all reps.

DL

bw: 192

a.m:

Let's see if I can rectify my double under deficiency.
SU: 100
DU: 50 (broken)

p.m:

DL
1 x 3 x 135
1 x 3 x 225
7 x 3 x 315

Started to DL's low (just over 70%) and am going to jump 10# a WOD. Hopefully it's the sweet spot so I don't crash too early in the strength cycle.

catching up

Missed a couple of WODs, then failed to post yesterday's results. So first, yesterday's WOD

mobility

bs:
1 x 10 x 45
1 x 2 x 95
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 265 w/ 30 sec

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

time: 3:58 w/ 40#
(obviously too light)

And today's WOD:

mobility

SP:
1 x 10 x 45
1 x 3 x 95
7 x 3 x 135 w/ 3 min rest

Am using the next 3 months to do two things:

(a) Hitting my strength cycle again with same lifts (BS, SP, DL, PS, BP, PC). This time I'll add the CFFB metcon IF it doesn't conflict with my strength session. So like today, the CFFB WOD was deadlift centric, I skipped as I'm doing heavy deadlift tomorrow.

(b) Coming off the AD and trying out the metabolic diet. Same guy invented both, but with the MD, it's a steady level of carbs throughout the week. Obviously more to it and some tweaks involved, but we'll see how it goes. I got good results with the AD, dropping down to ~11-12% bf and weight leveling off in the 193-195 range. I could have suck with the AD and gone into a bulk cycle, but since Dymphna is doing MD, makes it easier if we both are on the same sheet of music. Plus MD allows me more ice cream!