6/1/2016

AM
30:00 assault bike @Z2, same time/pace as previous weeks

PM
A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 10x3 @1RM clean, 11x1, begin a set every :60
C. 1-arm DB row, 3x5-6/side, 20x0, note pause @top this week, :60 between sides
D. Axle overhead walking lunge, 3x8-10m unbroken; 2:00 rest
+
9:00 @90%
12 burpees
15 toes to bar
18 KB swings, 53
+
3 sets:
:30 front leaning rest on rings
:30 rest

AM
complete
211 cals

PM
A1. complete
A2. complete
B. complete @225#
C. 50-55-60
D. complete @90#
+
complete
+
complete


I FEEL LIKE GARBAGE. Today was so much worse than yesterday. I was even MORE sore and fatigued from Murph. 

Clean-grip deadlifts felt so heavy today. 

I kept the lunges at 90# today, I did 100# last week but my right knee has been a bit weird ever since Murph so I didn't want to push the weight too much. 

The nine minute workout was terrible, I slogged through this. My arms were still very tired and I could barely string together more than three toes to bar at a time. My body was just fatigued, like I wanted to just take a nap. Even the FLR on the rings were terrible, I could barely hold for thirty seconds! Murph, you roughed me up real bad.