241.6
Strength:
Bench Press wk 1
5 reps at 115 (65%)
5 reps at 135 (75%)
Didn't complete the 5/3/1 sequence for the bench. I can go to LAF and do it tomorrow without a spotter, or I can just bag it for now and hit it again next week. Last set should have been max reps at 155.
Step-Ups:
4 X 7 each leg bodyweight only
Note: at bodyweight, I can probably do this every single day
Pull-ups:
5 ring pull-ups
Metcon:
21 GHD Situps
30 Overhead Lunges (#45)
10 Ball Slams
15 GHD Situps
22 Overhead Lunges (#45)
10 Ball Slams
9 GHD Situps
18 Overhead Lunges (#45)
10 Ball Slams
then
200 single skips
16:20
Note: I scaled this down. The lunges were supposed to be 42, 30, & 18 and the jump rope prescription was 150 Double Unders, which there was basically no way for me to get through today. Unfortunately, this is sometimes what happens on day 5.
Food:
Flanks Steak
Double Americano
Nuts & dried fruit
Veggies
Flank Steak
Notes:
I need to get in the following:
Push Press
Bench Press
Dips
GHRs
Hill Climb
Step Ups
Power Snatch
Ring Holds
There is so much to do. I feel like I need to spend more of my training time working on my weaknesses than I do following CrossFit programming. Didn't get to Dips today, which is disappointing.
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