Beginning of November... good timesssss...

Tues Nov 1
3mi run with 50lb vest- 29:15
+ (30 min rest)
A- pc x10, 3min rest- 185/ 185/ 205
B- 3pd KBS x10, 30s rest x6 sets- complete
+ (1 hr rest)
A- squat 20/10/10, 2min rest- 245lb
B- 1.25 squat 3x3 @4220- 185lb all sets

Wed Nov 2
part 1
15 DL 315 / 1 rope climb / 3 HSPU
12 DL 315 / 1 rope climb / 6 HSPU
9 DL 315 / 1 rope climb / 9 HSPU
6 DL 315 / 1 rope climb / 12 HSPU
3 DL 315 / 1 rope climb / 15 HSPU
*rope climbs- 15' legless
~7:16
+
part 2
5 rounds-
5min airdyne
30s rest
3min handstand walk
30s rest
30 long step lunges, 2s pause at bottom
30s rest
AMRAP MU
30s rest and repeat...
scored- (kcal/ meters/ mu)
1- 84/ 50/ 8
2- 84/ 50/ 8
3- 86/ 50/ 8
4- 82/ 50/ 6
5- 85/ 50/ 6

Thurs Nov 3 / Friday Nov 4 -
REST... haven't taken one in >1wk [whoops]... def need it i think... don't feel it, but mentally think it will be the smart thing to do at this time... especially since that 65min workfest on the second part yesterday completely drained me!... in an awesome way... correlating some things here on this one...

Sat Nov 5
for time:
250m row
15 bu
25 2pd KBS
15 bu
250m row
~3:27
+
A- Build to tough 3 OHS - 215 x3 [wasn't too bad, but have not OHS in a while to held off here]
B- FS 3x3 @ 80% - 235/ 235/ 255 [felt pretty gd/quick... knee position stayed solid]
C- Hang board pullups @ 22x0 - 40[5]/ 70[5]/ 80[4]/ 80[4]
+
A- Press- 135[3]/ 141[3]/ 147[7]
B1- Bulgarian Ring HSPU - 3x3
B2- DB inverted FeX - 25[5]/ 20[5]/ 20[5]
B3- Parallette push/pull through x10, 3 sets
+
12min hangboard work
+
24 min run:
4min 95%, 4min 50%
3min 95%, 3min 50%
2min 95%, 2min 50%
1min 95%, 5min 50%
covered 3.1K in 20:30... very pleased with this since there was a lot of time 'chillin' on the run... first run without a vest in a while and it felt good. total distance covered was 3.5mi for the 24min. and BTW... mapmyrun.com is good stuff for this either alone or to double check GPS on phone...
+
4 sets: 3 TnG PC / 10 burpees AFAP, 3min rest: - 205/ 216/ 225/ 242
a lot of volume on this day... various energy systems worked and tested... felt good... was gonna hit one more but not feeling the snap so called it a day... more tomorrow...

~gm2