Just Another Day

 "nerves that fire together, wire together." 

Warm up
1 Mile AirDyne

3 RNDs
10 kip swings
10 walking lunges
10 Push press w/45# bar

TSC Wk2, D3
DBL KB Front Squat @ 12kg, 5x5 - time to move up in weight again
Pull ups 3, 2, 2, 1
SS Swings - 5 sets of 10 1 Arm Swings (5R/L), TGU 5x5 each arm @ 12kg

WOD
3 RNDs
1 Cargo Net Climb
10 KB DL @70#
20 Step ups @ 20"
40 Dbl Unders

Dry sauna - 45 min today, just melted ;). A bit tired today. Early to bed.

Hello Traps :)

Truth is only complicated because we pass it through our habitual thought patterns. 

When we step back from ourselves, truth becomes simple.

AM Session
Had to break things up today, crazy schedule, but flexible!

Bench @ 75% - 3, 3, 2, 2
Some good tips from my bud Skip Buck. He will be putting on a Bench Clinic @ CoolFitness at the end of the month. Be there!

Pull up progression 3, 2, 1, 1 - ended with a few negatives for :10, :09, :08, :07, :06

Break for life things :)

PM Session
Row 1K - yeah, not loving the rower today

Strength(ish) work

• Snatch 7R/L EMOTM - 7 minutes @ 16kg
• Hang Cleans - 2 Every :30 seconds @ 75, 85, 95, 85, 75 - 10 minutes attempted 105 but fail!

Skill work - certainly should have been before strength, but it wasn't gelling in order

• 50 DUnders
• 5 Jumping Bar MU

WOD
Sandbag carry - 1 mile w/45# - getting a little in my head and it went quick, but I forgot to check the time.