monday

again, first time back in 3 weeks. that introduction is getting old. i have been consistently rock climbing 2x/week. i did my first 5.10b this past saturday (hardest route i've done yet)

warmup:
3 rounds
10 wall balls (14lbs)
10 jumping jacks
10 walking lunges


strength --
front squat
5-4-3-2-1
75-95-105-135-145

didn't struggle too much with the weight, but some of my stabilizer muscles felt like they were really tight.

this next part will be revisited in 3 weeks or so to track progress:

2min AMRAP:
Pullups (16 with red band)
Rest 5 minutes
2min AMRAP:
Pushups (36)


metcon:
10-9-8-7-6-5-4-3-2-1
DB Squat Cleans, 35# (20#)
1-2-3-4-5-6-7-8-9-10
MB Slams, 35#

Hump Day

Take 20 min to establish 1RM C&J:
Finally nailed 215# - shooting for 220 in a month or two.

WOD:
5 rounds for total reps
45s kb swings 1.5p
15s rest
45s push ups
15s rest

Total 224

Notes: I was aiming for ~20 reps for each movement for each set. The first few sets I felt like a d bag b/c I would finish my 20-25 reps and be resting for 15 or so seconds while everyone else was working. Then obviously went balls to the wall in round 5. I guess it turned out to be a decent strategy since I beat everyone. Also doing 5 sets of 20 pushups every morning for ~8 out of the last 10-12 days didn't hurt either.

Pushup PR

Managed 51 chest to floor. The last couple were rough, but the thought of JC vomiting all over himself and his loved ones after reading this post kept me going. Who gwan step to I? Who gwan respek me fake patois?