Dragonfly

And so, the dragonfly is the fulcrum between mundane and mystical.  She is the balance keeper between the “little me” and the “God self.” 

Warm up
Indian Clubs - 3 RNDs mobility, 4 movements
Drangonfly transitions - tough but cool!

Burgener warm up
Jeff - Day 5

Strength work
In order, 5 sets of 8 reps,  :20R between sets

• Bulgarian split squat (65#) - whoa, been a while, balance on these
• Bent row (95#) - good
• Push press (75#) - love to hate my goat
• Fat bar curls (40#) - always a joy with homemade version
• Reverse sit up on slant bench (12# MedBall) - best!

Slow burn on these baby's. Felt pretty good. Focus on balance, position and movement.

Mini-boxing WOD
Back on the heavy bag. Really enjoying this, though I know I am a wimp ;). Still fun and a great sweat. Hello jelly arms after this combo today.

6 minutes jump rope - 2 on 267 reps, 1 off, 2 on 248 reps
6 minutes punching - 1:30 RNDs :30R

• 4R/L - 8, 
• 4L/R - 8, 
• 4ALT - 8 x2, 5 kicks each side, end of each RND

6 minutes asst work - 3RNDs 45/15R

• Boxer Twist w/bar
• Dips
• Bfly sit ups

Okay, very done. 

Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~