I started out with Deadlift. My back felt better today but it is very week. Couldn't pick anything up. However, I worked on the roof with Todd and it still felt fine and feels better than it has in weeks today. At least I did not hurt it.
Dragon Fly's 3 x 10 I 2 x 10
This is a fun new ab exercise for me. Mu upper abs are sore to to touch from this today. Cool stuff.
Weighted Pull-ups 3 sets of 10
All sets were with 30lbs. Racked myself on first set. Hung weight from the back on second set and did dead-hang pull-ups on third set.
WOD
3 rounds for time
10 x Power Cleans
5 x Front Squat
165lbs
15 x Bar facing burpees
Rounds
1 -
3:12
2 - 3:21
3 - 3:28
Total time -
12:01
I did this all on the same bar. I would go straight from the power cleans to the Front squats. Then I would drop it and do the burpees.
Drive to granny hills
5 x 50 yard up hill sprints walk backward down hill for recovery. These felt fast for running up-hill. I run faster if someone is right next to me. Thanks Ron
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