#front raises

Arms

MetCon x 15 mins, 6 rounds 

Kettle bell swings

Front step up

Lateral step up

Deadlifts 

Bosuball OHP

Front raises

[Substantial Tricep extension, 4 x 10, 18kg, 23kg, 23kg, 23kg 

[Bicep curls, 4 x 10, 14kg, 14kg, 14kg, 14kg (9)

Skull crusher, 25kg x 12, 30kg x 12, 30kg x 11

Well, these are depths I haven’t sunk to in a while.

Drinking white wine with wet, stanky feet (I ran in the rain and my shoes got soaked) while “working” in the office (I mean I actually am doing some editing but my overall effectiveness is questionable currently) and thinking about making oatmeal when I get home even though it’s already 10pm.

I am a strange amalgamation of a suburban soccer mom, a crossfitter, and a gross adolescent male at summer camp.

BUT HERE’S WHAT I DID AT THE GYM TODAY

A: Squat clean and jerk

1-1 // 185# -- These were fine--they went up okay and I didn’t have to bail and I didn’t fuck up my back. The main thing was that I wasn’t splitting out wide enough on the jerk. I don’t know what it is. Maybe just a mental thing. I did a four or five reps at 155# and got a good, deep split and drop, but when the weight goes up 30#,  I am basically just muscling up the bar instead of dropping underneath. Something to work on and keep an eye on.

B: 7 minutes, AMRAP

7 pull ups

7 squat cleans (155#)

3 + 11 Rxx -- Rx was just power cleans. But fuck it. I love squat cleaning. I’m good at it. And so yeah. SQUAT CLEANS. 

C: Planks

3x1:00, 1:00 rest intervals -- Yeah fuck planks. The first minute wasn’t that hard, but the succeeding ones were really terrible. And then Amy suggested that we should do plank jacks, which are some crazy thing where you’re in the plank position but then you split your feet in and out like you’re doing jumping jacks but horizontally and supported by your forearms on the ground and NO SIR THAT SHIT SUCKED.

Extra credit:

1-mile run

Monsoon mile. Miserable mile. Wet-n-wild mile. But I bet I fuckin’ looked good running in the rain this evening. Walking Gatorade commercial, etc. etc.

Overhead squat

6-6 // 75#

6 // 85#

6 // 90# 

6 // 95#

3 // 125#

DB front raises

8 // 15# 

8-8-8 // 20#

Single Dumbbell Raise