The rest, then rest....

Tuesday
6 rounds on 4 minutes
Run 400 meters, max kipping HSPU
Fastest 1:27, Slowest 1:31
6,8,6,6,5,5
A1A run loop was an extra special mess. 


Wednesday
Press 1-1-1
Not so great here. Last week hit 170x2. This week 165x1
Shoulders fatigued quite a bit from the HSPU and Sundays bench/tricep blow out. 


21-15-9 Muscle Snatch 95
Run 100 meters
4:50
Pretty sure form when to hell. 
Oly+metcon max effort=bad. 


Thursday
CG Bench 195x8x3


50-40-30-20-10 75# back squat
5-4-3-2-1 15' rope climb
11:30
Stink at hi rep squatting, so this was a good weakness grind. No drops, but lots of pauses. 


Rest 10 minutes
Wodapalooza 'Cafe Con Leche' 
3:05
Legs were still shot to pot. This is a good drill, and I imagine it would even be fun with fresh legs. 


Friday
3 rounds: Run 200 meters (back trail) 5 thrusters 155#, 5 muscle ups
7:48 with a brief pause to sign for a package
Thruster 5-5-5 MU 5/4-1/3-2


Rest 5 hours


6x400 meter run on 4:00
slowest 1:25, fastest 1:15
out and back course. downhill with the wind, then 200m uphill into the wind. good stuff. 


Saturday & Sunday full rest