Push prowler 50m (white with 2 25s)
run 400m
10 kb swings (2 pood)
run 400m
push prowler 50m
Time: 5:03
Run 1 mile.
Time: 7:11
Took it fairly easy. I feel almost totally recovered from being sick.
Deadlift
Did one work set of 5 reps at 275 to work on form. Letting the bar stop completely on the ground instead of getting any bounce from the bumpers. Will go heavier next time.
Squat 3×5 at 245
Press 3×5 at 110
Chins 6, 7, 7
Power Clean 5×3 at 135. Worked on form and pulling the bar high instead of trying to get under it faster.
Metcon:
3 rounds of:
10 KB swing (2 pood)
20 push-ups
run 400m
Time: 9:47
Squat 3×5 at 240
Press 3×5 at 105
Pull-ups 7, 8, 8
Run as far as possible in 10 minutes.
Distance: 2100m
Run as far as possible in 5 minutes.
Distance: 1000m
POSE Running Drills
2×875m at comfortable pace (96bpm on metronome)
4:18
4:08
Squat/Press/Pull-up
Couldn’t squat today since I did deadlifts yesterday. My back didn’t feel strong enough to squat well.
Squat: 2×3 235lb
Press: 3×5 100lb
Pull-up: 8, 6, 8
I haven’t been doing strict pull-ups and it really shows. I know for a fact that in April of 2008 I could easily do 19 strict pull-ups.
Today was supposed to be squat/press/pull-up but all the racks in the gym were in use so I did deadlifts instead.
2×5 295lb
1×5 275lb
Form started to get sketchy on the last few reps of my second set at 295 so I bumped the weight down for the last set.
