1mi cross-country run (roots, trees, hills, etc): 8:14
1mi track run: 7:49
This is the first time I’ve done anything resembling a metcon in a couple of weeks and I haven’t really lost any conditioning even though I’ve gained about 10lbs over the last 3 weeks. Hooray for barbell training. I’m settling back into doing metcon-type stuff a couple of times a week again. I had a cough that prevented me from doing any conditioning work for a while.
Squat 1×5x225. My hip flexor hasn’t recovered yet and I wanted to see how some light(er) squats felt. They hurt a little.
Press 3×5x120. Up another 5lbs here, which I’m happy about. My press is still terribly weak.
Chins, 13, 13, 13
Squat 3×5x225, went light to see how my hip flexor felt. It’s still not right so I won’t be upping my squat until it’s better.
Press 3×5x115
Chins 11, 10, 12
Row 2km
Time: 7:43
The first 500m went in about 1:40, I kept it around 1:55/500m for the remaining 1.5km
Hip flexor hurt too much to squat so I did deadlifts.
1×3, 335lbs
1rep, 315lbs
3 reps, 225lbs
press 1×5, 115lbs
didn’t have a rack to work out of after that so did 3 rounds (not for time) of:
3 single arm dumbbell press, 45lbs
10 push ups
Trying to take it easy and get my shoulders/elbows back up to speed. They’ve been aching lately for some reason.
run 400m
10 hindu push ups
run 400m
8 hindu push ups
run 400m
6 hindu push ups
Time: 8:29
Shoulder and elbows have been bugging me so trying to do some light and full range stuff to see if that helps get them back on track.
squat 3×5, 260lbs
press 1×5, 115lbs (had to push press last rep)
press 2×5, 110lbs
chins 8, 7, 7
squat 3×5, 255lbs
press 1×5, 115lbs (two reps were push press)
press 2×5 105lbs
chins 7, 7, 6
3 rounds (not for time):
5 ring dips
7 chins
2 rounds of:
run 875m
Time: 3:59, rest 3:59, 3:53
The runs were not max effort, more like 75%.
Deadlift 1×5, 305lbs
Deadlift 1×3, 305lbs
2 rounds of:
5 burpee pull ups
5 kb swings, 2 pood
Time: 1:29
The little metcon was just for fun, if it was full length it would have been 5 rounds.
