Pistol work
Bench Press
3 x 5
Clean Pull
5 x 3 (ascending o.k.)
Focus on keeping back angle the same off the floor (keep hips from rising first).
Pull-ups (pronated)
3 x 11
In teams of two, each teammate does 4 rounds for time of:
10 Burpees
20 Walking Lunges
10 SDHP, 75#/53#
Only 1 teammate may be working at a time, so one person is resting while the other is working. Person A does 1 round, then person B does 1 round, then A does 1 round, then B does 1 round, and this continues until each teammate has done 4 rounds.
Tabata Run
A.M.
Pistols
On thick metal 10# plate:
3 w/2 red bands
3 w/1 red band
3 ---
3 ---
On thin metal 10# plate
3 ---
3 ---
All reps were 3 per leg.
Bench Press
240 x 5 x 2
240 x 7
Partner WOD
10:02
My rounds:
1:08
1:07
1:08
1:05
On round 1, I smacked my knee pretty darn good. On rounds 2, 3, and 4, I missed one lunge per round (and thus had to do another) - I can't remember the last time I missed a lunge. Sheesh. Also kind of funny.
P.M.
Pull-ups (pronated)
3 x 11
Clean Deadlift
135 x 3
225 x 3
315 x 3 x 2
315 x 3 with a deficit (feet on 2 x 4s)
Picked up Senechals from the airport, then did the Tabata Run.
Rounds 1 - 6: 7.9 mph
Round 7: 8.0 mph
Round 8: 8.1 mph
Not a PR or even a tie yet, but getting faster.
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