December 1st -Strength.
I moved 235lbs in my bench press for 3 sets of 5 reps no problems. Looks like I am moving to 240 next week!!! I then hit up some ring dips for 4 sets of 6 reps with good form but I am super shaky on my 5th and 6th reps.
Then I was convinced to step into a main page sprinting workout with Marc and Jesse. The workout was
1 mile run - 3 minutes rest
3/4 mile run - 2 minutes rest
1/2 mile run - 1 minute rest
1/4 mile run
I was planning on going soft and easy but after the first mile run I turned it up a notch and by the time I got to my 1/2 mile run I poured on the gas! I ran super hard in the final 1/4 mile and was really pleased with the following times!
1 mile - 6:28 (easy pace cause I hadn't run in a long time)
3/4 mile - 4:11 (upped it a bit but still had lots in the tank)
1/2 mile - 2:47 (stepped on it on the last 1/4 mile)
1/4 mile - 1:18 (ran hard for as long as I could)
I went home and napped and returned to hit the WOD of 5 rounds of deadlifts at 275lbs and 10 burpees for time. I finished in 5:13 and I pushed it nicely. I was pretty sore from running but I powered through the burpees and had no issues with the deadlifts. Good times!
I then hit up single arm 55lb Kettlebell snatch swings for 6 rounds of 7 reps with each arm. It really destroyed my fingers but I nailed the movement after my second rep.