heavy day three

Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the end. But still a great day.

Morning Surf: left at 5:00 am for Indian Beach and got in the water for the first time this summer. There was a WNW 4.6ft at 10 seconds and light wind, but not enough water, as the tide was rapidly receding towards a 10:00 am low. Dad went with me. We didn’t accomplish much, but we tried. That’ the thing. We were, of course, alone in the water.

Morning into afternoon beach work: shoveled and pushed wheelbarrows of heavy wet sand up the hill of the berm many many many pounds, all morning and until about 12:45, until my entire body was shaking.

Then took a water break, had a bite of watermelon, a half and hour rest, and then, before lunch, worked out.

Afternoon workout: This was done according to plan, on the driveway, of course. Fun.
Warm-Up
5 rounds x 5 burpees @ 90 sec

Calisthenics:
3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (4, 3, 2)
Ring Dips 3 x max reps @ 90 sec (2, 1 & -2, 1 & -2)

Main Strength: Hang Power Clean

Power Clean 5 x 3 @ 3 min
5 x 95
3 x 135, 3 x 140, 3 x 145, 3 x 150, 3 x 155. Completed these as planned.

Press:
1 x 12 x 70 lbs
3 x 2 x 105 lbs

Conditioning: none