Hard work is hard work.

Monday
More rest.

Tuesday
EVA
5 rounds for time of
800 meter run
30 kb swings @70#
30 pull-ups
(55:33)
I can honestly say that this was one of the hardest workouts I have ever done. I have been sick, but even still, this was very difficult.

Wednesday
Noon-Snatch 1@75#/2@75#/2@75#/1@95#/3@95#/1@115#/1@115#/1@135#PR!/fail @155#/fail @155#.
Overhead squats 3 x 3 @155#

6 PM- AMRAP in 20 minutes. 400 meter run, max rep 135# bench press.
6 rounds-10,12,10,10,9,8.

Watch your back Upper Level Gumby.

When life hands you lemons, make lemonade. Or you can single out the one you may or may not have placed those lemons in your lungs and head, and plan on some worthy punishment. Upper Level Gumby, I am calling you out. I could blame my current shitty head cold on a shitty diet or other factors under my control, but I will blame you. I was sweating profusely just walking around the gym yesterday. Profusely, Gumby! I'll be greasing your pull-up bar, taking the collars off your barbells, adding ridiculous weight to all of your lifts and peeing on your work clothes while you work out. I'm sorry but it must be done. Nothing personal, but it's the only way I can heal.

Catching up.

Tuesday I really slacked and let time get away from me.
10 rounds of
5 pull-ups
10 push-ups
15 squats
All done at a pace John Goodman would be proud of.

Wednesday I picked it up a bit.
1 o' clock
Hill sprints (that hill at Sugar House Park that everyone sleds down)
Every minute on the minute for 12 minutes sprint up the hill to the fire hydrant and walk down. I averaged about 10 seconds each trip at a gut busting pace.

5 o' clock
5 rounds for time of
250 meter row
10 pull-ups
10 push-ups
10 back squats @135#
10 KB swings @53#
(19:24)

Thursday
Noon
6 rounds of
12 KB swings @70#
200 meter run
rest 3 minutes
Good times.

8 o'clock
3 x 5 minute rounds of sparring. About 60% power.
I'm starting to loosen up and learn to move again, but I left myself open for shots and payed for it.

Down to business

Monday.
Noon-Dead lifts.
10@135#
5@225#
2@315#
1@345#
fail@350#
Then- 1 hour and 20 minutes of trail run/hike with Tara. Spring is here and mountain season is approaching. I've already managed to drop a couple of pounds. I need to be around 170# or lighter for the Speedgoat 50k. I weighed 183# this morning. That's down from about 186#.

Friday

Shoulder press
x 5 @75#
x 10 @75#
x 10 @75#
x 5 @95#
x 5 @95#
x 3 @115#
x 2 @135# (old 1 rep max)
x 1 @140# PR
fail @145#

My trapezius is full of broken glass.

This week has really jacked me up. I'm looking forward to a weekend of time with the wife, beer and all around laziness. I heard a rumor that the sun will be making an appearance. Maybe we'll hang out.

Thursday WOD
Amber
Hang power cleans @95# 10-9-8-7-6-5-4-3-2-1
Box jumps @24" 1-2-3-4-5-6-7-8-9-10
For time (5:26)
Then
4 rounds of:
10 GHD sit-ups
25 push-ups

Wednesday. Legs strike back.

I almost didn't train because of the soreness in my legs. I was so sore in fact, that I almost fell down the stairs once or twice. I'm glad I got it done.
"Angry Tara"
AMRAP in 20 minutes of
10 Thrusters @75#
10 Sumo Dead Lift High Pulls @75#
10 Box Jumps @24"
(9 and 1/3 rounds of sheer misery)