Monday

Sooo I smashed and split my finger open and chipped off two sides off the tip of my bone. So dumb. Hurt so bad, but its starting to heal. Its numb but not as painful as before. 

Can't wait to train normal again!

Monday 9/15

AM

Warm up: I jogged an easy mile :11min

A. Back Squat @30X1; 2,2,2,2; rest 3 min (87.5%) 225lbs

B1. Wtd. single leg back extension; 6-8/leg x 4; rest 30 sec 15lbs

B2. BB reverse lunge; 5-7/leg x 4; rest 30 sec 115

B3. AD 20 sec Hard x 4; rest 2 min

C. for time:

40 GHD sit ups

VC 300'

2 min ring FLR

Time: 6:41

+

4 sets @consistent pace:

15 jump squats (105#)

AD 20 cals

5 HIGH box jump

10 burpees

rest walk 2:30

1-4:15

2-3:59

3-3:42

4-3:32

PM
Row 30 sec @97%
rest walk 3:30
x 5

rest 10 min

AD 30 sec @97%
rest walk 3:30
x 5

+


AD 15 min Z1

This was tough!