Running, Another Double Metcon

Early afternoon

2.8 miles in 27 minutes

5 Rounds for Time

10 Plank Jacks

10 Straddling Depth Jumps

10 Burpees

10 Situps

10:27

3 Rounds for Time

30 Reverse Lunges (45#)

20 SDHP (45#)

10 Shoulder Press (45#)

Workout comments: I'm starting to feel some real soreness in my glutes the past few days. I also attempted some pullups today and while I still had over 10 on the first round, I could tell that there was no way I was going to sustain that 4 times. I guess the 2-3 weeks I took off from lifting weights is starting to catch up to me. After the long run this weekend I'll try to incorporate it back into the schedule, with more emphasis on cleans, jerks, and possibly snatches, since my shoulder has been feeling awesome lately. Other than a long run once per week, my running is going to have to mainly take the form of bi-weekly basketball games. I don't think I'm going to have any time with two classes per week.

Squat, Incline Dumbbell Bench, Neutral Grip Strict Pullups, Metcon

Early Afternoon

Strength

On the minute for 10 minutes:

2 Squats (175#-60% 1RM)
5 Incline Dumbbell asdfasdfBench Press (55# DBs)
4 Strict Neutral Grip Pullups

Metcon

3 Rounds for Time:

10 OH Squats (77#)
20 DUs
5 HSPUs
10 Burpees
10 SDHPs

12:25

Workout comments: Need to work more on HSPUs. I would say I lost about 3 minutes of time doing these, probably more. OH Squats felt good without any pain in either shoulder.