lump of burning fudge

Monday morning. Ugh. You came too too fracking early this week. I felt like a lump of something brown and fairly squishy this morning.

Warm-Up: 4 rounds of suicide run 5, 10, 15, 20 meters (100 meter total), 20 high knees, 20 jumping jacks, continuous.

Shoulder Rehab: Y/T/I, 3 x 10 x each exercise x 8 lbs DBs.

Squats (HBBS): 5 x 135, 3 x 185, 1 x 225, 1 x 230, 1 x 235 (HBBS PR), 2 x 190, 2 x 200, 2 x 205, 2 x 210.

Analysis: highest squat only +5 lbs from last week. Volume today: 3,530 in 19 reps (avg. 185). Last week: 3,340 in 21 reps (avg. 159). It didn’t feel like it but I’ll call today’s workout an improvement over last week’s. I discount the value of the technical PR, by the way, since my 1 RM remains 270. 40 lbs is seeming like a LOOONG way to go to a new all time PR at this point.

Chin-Ups and Dips. Chins: 4, 3, 2. Dips: 1, 2, 2.

Analysis: same volume of chins and +1 dip from last Monday.

Conditioning: 5 rounds at 180 sec. intervals: 8 burpees, 100 jump rope single unders, 7 double Kettlebell Clean and Press x 35 lbs KBs. Brutal. BRUTAL!

So, I got my small goal today and all is well. Try again on Wednesday.


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