We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don’t mind getting wet (a swimsuit).
Notes, tools, articles and ephemera:
- Who needs sunscreen? Eat your fish oil!
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Clean W/U (PVC)
High pulls (snatch grip)
45×8,125×8,135×5,135×5,135×5,135×5,135×5
PJ
45×8,95×5,135×2
185×1
205×1
225(x) dropped it OH
225 (PR) woopdidoo! Pushed it a bit.
230(x)
230(x)
230(x)
Hit a PR. good day. Looking forward need to buy weightlifting shoes. Bare feet on wood did not work for me. Felt like I did not have my split right. A bit hesitant.
passed out after work, missed beach workout. ran some 200m intervals on a treadmill. bleh.
high pulls snatch grip 135×7(5sets).
push jerk 7sets one rep
165,185, 205,225,230,235f,235complete.
50 du’s everyminte on minute, 9rounds.
2pm:
25 ghd sit ups
30 back extensions
5 rounds for time
24:01 rx
first three ghd sets unbroken, back extensions in 5, 6, 10 and 12’s.
concentrated on form, took my time with back extensions. first time done rx’d (used to use hip extensions). also first time not motion sick at the end.
max effort du’s 171 in 1:41. 200 is elusive but close. this week.
6 pm BEACH WOD:
10×100 meter sand sprint, walking rest.
Then…
Run to water waist deep and back, do 20 squats.
Run to water waist deep and back, do 20 push ups
5 rounds for 100 squats, 100 push ups total.
11:24
Water was choppy as heck and there was a nice drop off after two steps. Got thrown out a couple of times by big waves. Good times.