Short and simple today. Painful, though.

Opened it up with 3 rounds of a modified version of my regular warm-up:

10 Double-unders (see, told you I’d be practicing these)
10 Squats
10 Pushups
10 Situps
10 Kettlebell Windmills
10 - 15 seconds of leg/hip stretching

Strength: 3 x 5 Deadlifts

155# warm-up then 243#, 273#, 283#

The final set is 2 lbs. lighter than the last time I did deads, but the 1st and 2nd set were higher by 22# and 8# respectively.

MetCon: Fran

Today’s lady is another classic.

For time, 21 - 15 - 9 rep rounds of:

Thrusters @ 95#
Pullups

Still building strength on the push presses, I scaled the weight down to 75#. I finished in 6:09. It’s been awhile since I last did Fran and I don’t have those notes anymore, but I’m guessing there’s been a bit of improvement there. I recall it being in the 7 or 8 minute range. Either way, I was pretty well wrecked after this one and my recovery time was laaaaame. My ears were still ringing an hour so later. Also pretty confident that I was dehydrated. As soon as I started guzzling water back at the office, I started feeling better.

I’d like to shave another minute or two off my next attempt at this one. The competitive athletes are putting in 3 minute times. I know I can get there.

Not much else to say tonight. Lots on the mind…

Peace all.

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