mon wed thu fri this week

Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x +15, 2x+10, push ups (10).

Tuesday I worked on the house, on a ladder, off a ladder, with a sharp scraping blade overhead, knocking down the texture on our living room ceiling.

Wednesday, open gym at CFA, 400 meter run, ohs 10 x 45, push ups 10, shoulder exercises (db press, btn press, t3, rotations). Deadlift, 5×135, 3x5x205 at tempo; squats, high bar, 3 x 5 x 155. Overhead squats, plus cleans, jerks, etc (no racks) 1 x 95, 3 x 105, 3 x 115, f x 130, 1 x 130, 1 x 135, 1 x 135 (PR). Snatch: 1 x 95, 10 x 1 x 105, f x 115, 1 x 115, ohs 3 x 115. Later I did dead hang pull ups: 2 x +15 lbs, 1x +15 lbs; and weighted ring dips: 1x +15, 1x +15. I felt good about the PR Overhead Squat. In the afternoon I mudded and taped in the living room, again on the ladder and overhead.

Thursday, no workout, but, plenty of yard work in the afternoon and into the night, by a fire, with cultivating rake and pitchfork, swinging a machete and axe, deadlifting, carrying, stacking log rounds, throwing branches and limbs. Like a jerk I neglected mobility work and sleep, staying up into Friday AM. This workout is called lumberjacking. I call it active rest. It’s summer.

Friday, no way I could get up at 6:00 am. During the afternoon I performed 4 rounds of: 5 minutes jump rope practice, 5 minutes hauling/throwing/cutting on the downed cherry and crepe myrtle in my yard, i.e. lumberjacking. I’m starting to regain my rhythm in the double under. I think I did a couple hundred of them in my 4 rounds. I could barely move with the axe, so I stuck to the machete and moving heavy rounds. Also: dead hang pull up: 1 x +15. Left shoulder bothering me this evening. Skipped the dips. I feel myself slacking off. I weighed in at 197 today. I drank milkshakes with my kids at Cook Out today. That was fun. Our living room makes the house chaotic. I’m good and exhausted. Off to Durham early tomorrow. Good night.


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