Middle of week three of CF strength bias program. Schedule varies but hitting deads, squat clean, back squat, press, weighted pullup one day per week. Adding 2-3 short met-cons on strength days (5-12 minutes) and leaving one day for a longer metcon (20min) and one day for some type of run - anything from LSD to some type of repeat. Also working L-sits and planks on run days.
AM at Pearland Y
typical warm-up then
Press
3-2-3-3-3
160#
1x12
60# dbs
hit foam roller and stretched during rest intervals
then did this chipper, ~23 minutes
25 lunge
20 DH pullup (awful, felt weak, varied grip)
20 box jump
20 double under
25 bar dip (forgot rings in car)
20 toes to bar
30 KBS, 70# (heavy, broke into three sets)
30 situp
30 hanq squat clean, 35# dbs
25 BE
30 WB (15# med ball)
500M row
as usual did not sleep well so felt really tired throughout, good news is that finished very strong on the WB and rowed ~1:45 which is not bad considering I was gassed and just felt a little weak today. The main site called for rope climbs at end but not an option for me so subbed row.
tonight - stretch a bit, more foam roll, ice back
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