so there wednesday

Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, chin-ups and dips) and I deadlifted more than last week. My chin-ups were weaker, but my dips were stronger. I even did “conditioning” although it was not a particularly challenging session.

Warm-Up: burpees 5 x 8 @ 2 min intervals. Plus static and dynamic movement and mobility during rest.

Deadlift: 5 x 135, 3 x 155, 3 x 185, 3 x 225, 3 x 245, 1 x 265, 1 x 285, 1 x 305, 1 x 325, 3 x 1 x 295.
Analysis: this week’s total volume was 5170 lbs, in 24 reps, 215 lbs/rep on average.

Shoulder Press: 3 x 7 x 35 lbs KBs

Shoulder Rehab: External Rotations 1 x 15 x each arm x 8 lbs

Dips and Chin-Ups
Dips: 4, 3, 3
Chins: 3, 2, 2 (feeling weak today here)

Conditioning:
10 rounds of 1 minute: Double Kettlebell Swings 6 x 35 lbs KBs in 30 second interval, and push ups x 3 in 30 second interval.


Let me know what you think...