Press On

Press forward. 

Do not stop, 

do not linger in your journey, 

but strive for the mark set before you. 

~George Whitefield

Welcome Day 2 :)! Very happy with today's work. 

Skill WOD
EMOTM 10 minutes

• 4 Kipping Ring Pull up
• 5 T2Ring

Strength set
Worked up to 65# max, finished at 45# - just keep foraging ahead ;) (mantra)

Every 2 Minutes , work up to max weight
10 RNDs

• 3 Press 
• 6 Push Press

4x20 GHD feel smooth
OH Hold 75# 1:53 core feels strong! thank you KBs

No AirDyne, lack of time in the box. 
Will do KB V02 Max set 30/30x30 min for evening session.

KB V02 Max

Snatch, Swing, Sit ;)

And now here you are - focused in the environment of perfect contrast and balance, just as you have intended - exploring deciding, preferring, creating and becoming. ~Abraham

Needed a full day off yesterday! It was hard to pass up the WOD but today I am so glad I did. Wednesday I snuck in at the end of the day my lift & CFE:

Bench Press: Wendler end of week 1 - 5/5/5+ 65/75/85
Weighted 10x100m sprints (i didn't have my weight vest so used 2x10# kbs) that was actually super fun!

Now for today ;) - Happy day!

WM: PVC pass thru, Jump rope Max Dbl unders 37 today, 50 Burpees/50 Days (day 1)

CFRV WOD
Muscle snatch 1-1-1-1-1 55#
Power snatch 3-3-3-3-3 60#
Squat snatch (aka Snatch) 5-5-5-5-5 65#

Really watched form on these, feel good. Wasn't sure about weight since I was out of the box today, so I took the same Wendler formula and broke it down from there. Started to fail in the 4th rnd of snatch set. Reset to finish.

50-40-30-20-10
KB OHSwing 16kg
Sit up (butterfly)

10:54
Swing & sit damn fast. My arms were screaming but they kept going up! Thank you shwing, shwing ;).

Nutrition
Going Primal
Decision made.
Measurements taken.
Fridge & Pantry cleaned out.
Menu plan...

A Walk in the Park(ing lot)

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

603 PTP:
Day2
Deadlift  1)135x5 2) 125x5
Press      1) 45x5 2) 40x5

Yep, only two sets here. Just follow the program and the itching will soon subside I am sure.

Cash out:
5 RFT: 10 KB snatches, 24/16K (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees.
8:25

Mobility
shoulders, back and hips - yoga stretch.

CFRV WOD
3 RFT
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Sit-ups
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Good mornings, 45/35 pounds

14:48
Used a KB ;)~ the weight overhead...last round, left arm, yowza. The COOL thing about this workout, did it all outside (sit ups a bit rough) and the patrons of the surrounding businesses thought I was a bit nuts or something, hehehe.

Live Blues at TownCenter tonight! Its a good day ;).

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes

Off Track

Wendler 5/3/1
Press

Meant to get back for the WOD but timing wasn't my friend. Will make it up end of week. It's a burner ;-)

Push, Pull, Squat

3 RNDS
30 Push ups
5 Pull ups (dead hang)
21 OHS (65#)

13:02

Nice WOD ;-) Pull ups were challenging esp the last two in each set. LOOOOOVe the Bella Bar, mwah!

25 Wall ball (14#)

5/3/1
Wk 1
Press