Train Like You Fucking Want It!

Saturday, 11.27.10

Warm-Up:
-Stretch & Mobility

Part.1.
-2mi. Run- 15:47
-2min. of Pushups- 45
-2min. of Situps (anchored)- 46

Rest 4hrs.

Part.2.
Strength:
-Jerk- 45x5, 95x3, 135x3, 165x3, 195x3, 215x2, 215x2
-Back Squat- 45x5, 95x5, 135x5, 185x3, 215x3, 235x3, 265x2

Conditioning:
3rds. of-
7x Thruster @135#
21x Double'Under
7x Deadhang Pullup

Time - 5:31

-Immediately after WOD (no rest), Row 500m for time- 1:46.5
-Pushups- 3x15 (30sec. rest/set)

Word to the Wise, don't ever, EVER, take 3 consecutive days off from training. I felt like an 8year old girl scout today, weak as hell, especially this morning. It was a rough day back, but a much needed one. I moved the Barbell decently well today given my state. Jerks felt good, just couldn't lock the 3rd rep out on either of the 215 sets. Squats felt decent, didn't push the 3rd rep @265 because I wasn't in the cage and had no spot, played it safe. First round of the WOD went fucking awesome, all unbroken in about ~1:15-1:20. All Thrusters were unbroken, DU's went pretty well, only broke once on 2nd & 3rd set. Pullups were tough after first round, reduced to singles at the end. 500m Row was the Smoker at the end.

Doing mileage runs when you first wake-up, in a fasted state, in sub-freezing temperatures is a great way to start your day...