Damn Doubles

As bad as the ‘Double Days’ sound, they are actually really
fun (yikes, I’m starting to sound like Tavia). 
You get a workout in the morning which jumpstarts your day and then you
hammer a workout to wrap the day up.  If
things were going in the right direction in all aspects of life, I would be a
pretty happy camper.  I guess I will have
to settle for working my butt off, retiring clothing that no longer fits and
getting myself in tip-top shape. Thanks to the Canuck Family and everyone else
who has been providing support and encouragement to help keep me on track.

Warm-up ‘A’
400m Run
15 – 12 – 9 Reps
Push-ups
Lunges
Double Unders

Warm-up ‘B+’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 OHS
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)
3 Bounces

Man oh man, more Back Squats tonight. After the 1×20 on
Monday, this was going to be interesting. 1×5 @70%, 1×5 @75%, 1×3 @80%, 1×3
@85% and 3×2 @90% was the order.  I
finished the series at 275lbs, focused on keeping my just up and getting as
deep as possible. After that was the 5×3 Split Jerk @90% of our 1RM.  I had good feet (I thought anyway) and I felt
good getting the weight overhead. I was just a bit under my 90%, but was
pushing 115lbs.

WOD
10 minute AMRAP
6 HSPU (Box)
30 BB Walking Lunges (@75lbs)
60 DUs

Damn DUs got me again. They take the wind out of my sails,
but I am getting better at them.  I still
can’t link them yet, but I started to get 1 at a time.  They still weren’t pretty, but baby steps. I
finished the 1 full round plus 25 Lunges.

Cash-out
3 ME 500m Row
+/-5 sec differential or Burpee penalty

My Rows were all +/- 2 seconds, but I didn’t feel fast.  The gas tank was pretty empty by the time we
got to the Cash-out. #530Crew were all outstanding and everybody finished
strong. Decisions for tomorrow regarding run or spin, the hard part will be
peeling myself out of bed on a Friday. 
Should be a good day because there will be a mini 13th Floor
Reunion tomorrow evening.

B-WOD
3×20 GHD Back Extensions (10lbs)
10 Deep Squats (Using Outside Railing)
Shoulder Stretches
Hip Stretches
Wrist/Arm Stretches
Back Rollout
2×20 Sit-ups

As Montreal goes out, Pittsburgh comes back and the Leafs face
elimination I will wish you a good night!

Beez