Week Ending 11.26.16

Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that.


I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM on my clean. I have been at 210lbs for about five months and determined Monday was a good day to go after 215. I failed at 215 8 – 10 times. I pulled it plenty high, however I was not pulling myself under the bar, and therefore was unable to get my elbows through in time. Definitely have it high enough. Next week.



20 Minute Ascending Ladder

20/15 Row Cals

5 Burpee Box Jump Overs s(30/24) (24/20)

***burpee box jump overs go up by 2 reps every round***

This one look like junk. Not looking forward to it in the least. So I didn’t do it. Instead I did a modified version of Linda.


WOD 3 Bench Press 165 55
Linda Clean 135 55
Dead Lift 225 55 17:21

I was pretty crushed afterwards, however it felt good and I was able to get through most of it unbroken, which means I need to add some weight. True numbers would be as follows. Yeah, that ain’t gonna happen soon.

True Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):
Deadlift: 1 1/2 body weight 435
Bench press: body weight 290
Clean: 3/4 body weight 217.5

Wednesday was Supposed to be Quadzilla:

Every 3 Minutes for 8 sets –

20/15 Cal Assault Bike

3 Front Squats from rack

***add weight every set***

***score is weight***

I wound up sleeping in, so I’ll do this Thursday morning. Earn the turkey,….and the stuffing. It was challenging, however I did PR with a front squat for 3 reps at 285lbs.


Annual day after Thanksgiving Kalsu. Good times! I did the Fitness version at 3 burpees OTM and with 95lbs. Two years ago I hit 70 reps in 20 minutes. This year I finished at 20:36. Felt good. Legs did not feel good the next day!





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