Finishing up October...

Sunday Oct 16
For Time
30 UB C2B PU
400m run
25 UB C2B PU
400m run
20 UB C2B PU
400m run
15 UB C2B PU
~7:48
+
40min Bball

Mon Oct 17 / Tues Oct 18
rest

Wed Oct 19
A- Split Jerk Cluster 1.1.1.1 - 185/ 185/ 205/ 205
B- TnG Push Jerk x7, 60s rest - 155/ 155/ 185
C- Rhiannon - 677 - 100, 30s rest x 5, then got fatigued and fell off the last 2.5-3min
+
40min bball game

Thurs Oct 20
A- Squat- 225 x 20/ 10/ 10, 2min rest
B- Press- 133[5], 139[5], 133[8]
+
Tabata Mash
Ring Dips
2pd KBS
GHD SU
~17 RD, 10KBS, 8SU / round
~292 reps total

Fri Oct 21
90 min run with 20lb vest
~ covered 10.03mi according to mapmyrun.com
-felt ez on the lungs and took a nice relaxed pace... hip flexors and knees really felt the last 3miles, but otherwise not too bad.

Sat Oct 22
rest

Sun Oct 23
3 rounds-
1min AMRAP ring dips
1min AMRAP C&J 135
1min AMRAP OHS 95
1min AMRAP 2pd KB snatch
1min AMRAP ring pushups
5min rest
- 148/ 133/ 131 ~ 412
+
4sets of 6-10 bar slides on hangboard

Mon Oct 24
rest

Tues Oct 25
am
A1- Front Squat- 225(5)/ 236(5)/ 245(5)
A2- pullup bar slides with 40lbs- 5/ 5/ 5
A3- GHDSU @3030- 10 x3 sets
+
pm
3 rounds, 7min bw rounds
10 squat clean unbroken
15 c2b PU
10 burpees
15 2pd Russian KBS
300m run
.....-----.....
1- 185- 3:32
2- 155- 3:02
3- 135- 3:04
+
NGIBP- 185(5)/ 195(5)/ 205(8)

Wed Oct 26
40min bball
+
5 sets
AMRAP EROM HSPU 8" (4/4/4/4/3)
20sec
6 38" BJ
20sec
AMRAP DU in 30s (63/ 50/ 55/ 52/ 60)
+
squat- 235- 20/ 10/ 10, 2min rest

Thurs Oct 27
5 rounds, 3min bw rounds
3 HPC / 6 burpees / 15sec Airdyne
~135/ 155/ 185/ 205/ 225
+
A1- press 135x5, 3sets, 20sec rest
A2- skull crushers @31x1- 105(10)/ 115(4)/ 115(4), 3min rest

Fri Oct 28
A- strict L-MU- 1, x10
bw/bw/bw/2kg/2kg/2kg/ 10lb/ 15lb/ 20lb/ 25lb
B1- V-outs x10, 4sets, 10s rest
B2- Barbell curls 95lbs- PP(5)/ PS(8)/ SP(8)/ SS(10), 3min
C1- ball slams, 30lbs x10 AFAP, 4sets, 30s rest
C2- Harop curls x10, 4 sets, 30s rest

Sat Oct 29
3 RFT
10 hand release burpees
move/stack 180lb (4 45lb plates) 100ft
10 air squats
move/stack 180lb (4 45lb plates) 100ft
~3:08
+
partner WOD
3 RFT
200m 1.5pd KB carry
42 KBS 1.5pd
24 pullups
~8:32

Sun Oct 29
5min AMRAP 80%
10 DU
10 SU
10 lunges
~7 rnds
(2min rest)
5min AMRAP 80%
10 GHDSU
10 ring PU
10 step ups
~5 rnds
(2min rest)
5min AMRAP 80%
10 row strokes
10 t2b
10 squats
~4 rnds
(2min rest)
5min AMRAP 80%
1 T-line drill
5 burpees
~10 rnds + 1
+
A- weighted pullups on hangboard- 70(6)/ 70(5)/ 70(5)
B- 5 tuck jumps x3
C- calf raises 400lb x15/ 15/ 20
+
For Time-
30 pistols
10 15' legless rope climbs
50m handstand walk
50 2pd KBS
30 GHDSU
20 wall climbs
50 row cals
100 DU
200m run
~29:49
>50% of time spent on wall and rope climbs...

Mon Oct 31
3RFT
5 bw sc/15 kbs 1.5pd/25pu/15 kbs/5 bw s2oh
~12:29 (bw 190)
+
Lipson
21/15/9
185lb back squat
1.5pd KBS
~3:43

continuing to feel better and better with some things [squatting slooooly but surely... one day hopefully it'll be reasonable movement for me]... and not feeling much better with other things... continuing to try to up the volume in the next couple months before tapering. energy systems coming along...

~gm2