Three Days

Friday: 1RM DL, meh at 275#, the same as it was at the beginning of the cycle. The metcon was a 1-mile run/2000m row for me, at 7:54, obviously not trying to set any records here, just get through it in under eight minutes, TBH.

Saturday: 14-minute AMRAP:
-2/4/6/8/10/12…Muscle ups
-15 wall balls

I got through the set of 12, I think, plus 4 or thereabouts. I don’t remember.

Monday: Weather interfered, didn’t go.

Today: 1RM weird 2-second pause jerk, 2 seconds in the dip, 2 seconds over head. I don’t know, I didn’t care for it and only did 135#, which is not nearly as much as I think I can do. The metcon was 3 RFT:

-30 air squats
-10 STO 155#/105#

8-minute time cap

This was a generous time cap; I don’t think anyone DNF’d. I got 5:43.


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