Week's worth

I'm back.  It was a tough week.  I've been sleepy, burntout and ready for a little rest all week. 

Monday was a rest day, nice!
Tuesday I did "Roy"
5 rounds of:
155# deadlifts x 15
box jumps x 20
Pullups x 25
Time: 20:32

I loved doing this workout.  I figured out after the fact that I probably wasn't doing my box jumps to full extension at the top.  Meaning I didn't stand up straight.  I'll keep working at that next box jumps.
Another thing I found out was that using chalk on your hands is AWESOME!  It makes gripping the bar and pullups so much easier.  After 150 pullups and 75 deadlifts, I had no blisters.  Kelsa ended up going to REI and got some rock climbing chalk and a bag to hold it.  It's amazing stuff. 

Between then and today I didn't workout.  I basically just took 3/4 of a cycle off.  I was so tired and drained from work for some reason, I decided I needed a little recovery.  Saturday started the new cycle and I still needed a day off, especially since we were celebrating Kelsa's birthday.  (Cheesecake Factory!)

We decided to do a two a day.  This morning we did 4 rounds (6 prescribed) of 400 meter run and 25 burpees.  It was 89 degrees and 50% humidity and it sucked!!!!  It was also on a high school track, so the track surface plus the grass were making it even worse.  I wanted to do the 6 but the conditions were too gross.  It was the closest I had been to puking in a long time!

Time: 23:54
I was at my 100% max heart rate for a bit, that sucked.  I burned about 350 calories.

Workout two was 5 rounds of:
Cleans to thrusters @ 95# x 5
Chest to bar pullups x 10
Time: 9:39

This was a blast!!  My biceps felt on fire from the extra range of motion on the pullups.  I was also pumped about doing 95# clean thrusters.

I cashed out with max reps of 85# of:
Shoulder press x 3
Push press x 9
Push Jerk x 9

Shoulders = jell-o

I was running...

Yesterday was a rest day, so I was ready to get back at it today.  It has been a long week at work and I was dreading working out and excited about it at the same time.  It always makes me feel better, but I hate struggling through a workout when I'm exhausted.  My boss is out of town, so I am seeing a majority of his patients and all of mine as well.  I will see about 90 patients this week, which doubles my average and is almost 50% more than my record for a week. 

Today's workout was running 400 meter intervals at a 1:1 ratio for 20 minutes.  This means I run 400 meters (1/4 mile) as fast as I can and rest for exactly that amount of time.  I repeat this for 20 minutes.  I was able to complete 1.75 miles. 

I cashed out with a bench press drop set as follows:
125 x 4
105 x 9
85 x 12
65 x 12

Tomorrow is deadlifts.  Plus we are going to a party.  Saturday is a possible river tubing adventure with some of kelsa's coworkers, then the roller derby!  We have 3 other couples going and we are going to get together before we leave to have a couple of drinks and play some rock band.  It should be an awesome weekend!