9/20

PM:

21-15-9 165# Thrusters
18-12-6 Pull ups/dips

Forgot to time @_@ thrusters were broken up and very difficult. 

9/18 + 9/19

9/18 rest

9/19

AM: 8m hike with Dylan

ankle feels ok but it's pretty swollen.

9/17/10

Ankle is still a cankle but feels better. Still hurts when I rotate it. Driving to Issaquah today and I didn't start wod early enough to finish.


AM: 


The Seven
-7 35# kb strict presses (subbed for hs push ups)
-7 135# thruster
-7 k2e
-7 241# DL
-7 Burpees
-7 1.5 Pood KB swings
-7 pull ups

5 rds/33m. 
Ran into time constraints. Try again in a month. Shoot for unbroken thrusters and time will improve.

PM:


5rds
30s push ups
90s rest

30 push ups every set move to 45s durations

9/16

rest

9/15

Sprained the shit out of my ankle yesterday so no running, metcons, or any heavy leg required shenanigans for a time.

AM: Bench Press SS 8 chin ups with about 90s rest between sets:

45x20
135x10
185x5
205x3
215x1
225x2
230x1x10
185x5
135x20

PR bench @ 230 + Chins were really easy
Total Chins 128


Four Arm curls:
45x50
45x30x2

Shoulder Flexibility + Stretching

PM: JT 


21-15-9
HS Push ups
Dips
Push ups

Did 10 unbroken hs push ups - - I still suck at them
Everything else unbroken


Ab pyramid
1-10-1
sit ups
leg levers
4 count flutter kicks

Iced my cankle