Deadlift, run/burpee

Pass 1:
06:15

WU: Dutch lowy warmup, powerclean technique and light deadlifts

Deadlift
5-3-1+
125-143.5-159.8kg(5reps PR)

5*10 toes to bar (3sets no kip, 2 with kip

Deadlifts felt heavy, last max rep set stopped at 5 reps leaving roughly 2-3 reps left in the tank, a recommendation from Wendler if it feels really heavy.

Pass 2:
16:15

WU: Rodd(full speed, stop when tempo drops under PR speed, stopped at 400m), 1300m run, mobility drills.

WoD:
wearing bodyarmor(~11kg)
6 rounds for time
200m run
15 burpees
Time: 12:25

Burpees wearing bodyarmor sucks... period!
Could have gone harder on the run, but hey burpees usually suck the life out of your legs after awhile but this was all arms.



Awesome, just doing it once and survive can be interesting but to keep coming back for more over and over again is something else.... sanity or not doesn't matter it's still needs some motivation.

Pressande

Wendler
Press
5-3-1+
41-46-51(7reps)

5 sets of:
1. Headstand push-ups x 3 ca 25cm staplade viktskivor som stöd
2. Advanced frog stand/tuck planche x 10
seconds

3 sets of:
1. Pistols x 5 (each leg, add weight if necessary)@12kg kettlebell
2. Glute-ham raises x 5

ytterligare lite bättre balans på Headstand pushups, men inte riktigt där än.

3*5 support ironcross, ca 2sec paus i parallellt läge.+2.5kg

3*Basic ringstrength serie 1 (MU, reverse roll, backlever*3, skin the cat, frontlever*3)

Blir till att köra 5*3 på ironcross support nästa gång... lite längre paus i botten, tror att det gör att jag kommer närmre en riktig ;)