1 hour beach football (rain)
Category: training
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Bench press 4×4 @117# 10 rounds 5 thrusters(75#) 7 GHD situps / clapping pushups (alt) 5 Chin Ups (kipping)
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6am: EMOTM 12 minutes 1 snatch high pull @65# 2 hang power snatch 5 rounds = 8:31 10 HSPU (downdog modify) 15 Lateral Step Russian KBS @16kg 20 Hollow Rocks
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Deadlift 5 @ 60kg / 5 @80kg / 3 @ 100kg / 3 @ 110kg / 2 @ 120kg (265#) WOD = 15:30 1000m row 10.9.8.7….1 Ball slam 20# Box jump 20″ 1000m row *hammy very sore from yesterday. Felt it in deadlifts. Very sore afterward. Continues to be sore during the day. 🙁
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6am: Back squat 5×3 @ 81kg Amrap 12 minutes = 6 rounds 7 wall balls 12# 5 chin ups kipping 7 true push ups 200 m run (ran 2, hammy hurt, rowed 200m) *hammy hurt during run, like a cracking, and I felt like I was running crooked. 🙁 2pm: 45 minute vinyasa yoga (easy)
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4 mile walk
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Happy birthday Cha! 2.5 mile hike, 900 ft elevation 1.5 hrs off piste rock scrambling, 500 ft elevation
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1.5 hours bouldering in the gym
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Press 3rm = 40kg 5 Rounds = 13:53 7 Push Press (77#) 14 Burpee to step up (step back, hammy fatigue) 21 KBS 16kg *hammy feels ok, not sore from yesterday, but during workout just tired
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3rm Deadlift = 110kg (243#) 12 min amrap = 13 rds 4 hang power cleans @ 60kg (110#) 8 v ups/ T2B (alt every other round ) 12 lateral bar over hops … felt easy enough but put hammy under a lot of stress