ec

[Eva Claire Synkowski]

(xf cert, ca)

no if

active rest day

[Eva Claire Synkowski]

no if

rest days

[Eva Claire Synkowski]

no if

wod at 1700

wu - DROM

sn - ~90% x 1 x 3 - 115# for 3 (a bit sloppy, not getting head through)
c&j - ~90% x 1 x 3 - 140# for 3
fs - ~90% x 1 x 3 - 145# for 3

worked HSPU - 5 x 3 ~4-5 in ROM

then did 5 rounds of cindy
6.56

(should have done before HSPU work, pushups were SLOW)

[Eva Claire Synkowski]

if: 15 hrs, broke at 1200

wod at 1630

wu - DROM

wod
ohs - heavy single -
95# x 5, 115# x 5, 125# x 3, 145# x 2, 145# x 1, 145# x 2, 150# x 1, 160x, 160x

i thought i had 135# on the bar when it was 145# and was getting frustrated because it felt heavier than i thought it should be. figured it out and went for a pr, but wasn't tight enough in the shoulders.

dl - heavy single -
160# x 10, 195# x 5, 225# x 3, 250# x 1, 260# x 1, 270x, 270x

270 would have been a pr. had it off the floor both times, just couldn't stand.

ghd situps w/ 30# vest 3 x 15
ghd hip extension x 30# vest 3 x 15

[Eva Claire Synkowski]

if: 15 hrs, broke at 11

wod at 1630

wu
3 rnds
20 wallball - 14#
14 push press - 45#
10 kb swing - 1.5 pd

wod
5 rounds
5 power clean - 135#
10 burpees

10.56

cleans felt good. maybe rx'd grace is within reach.

off to vt for concept 2 rowing cert, and 4 days off from working out!

[Eva Claire Synkowski]

if: 17.5 hours, broke at 1330

rest day

[Eva Claire Synkowski]

(vt, rowing cert)

no if

rowing technique all day and two wods

1st:
tabata intervals of:
rowing - damper 4
squats - 14
rowing - damper 7
pushups - 7
rowing - damper 10
dips (off rower) - 7
rowing - damper 5
1/2 tabata rowing - damper 1

and

2nd
2 rnds
350 m row
30 air squats
25 db swings - 35#
20 thursters - 35#
15 burpees

guess rest will start tomorrow?

[Eva Claire Synkowski]

(vt, rowing cert)

no if

got to row a single person scull. more difficult than an erg!

rowed ~6k.

[Eva Claire Synkowski]

(rest wk)

no if

total rest

[Eva Claire Synkowski]

(rest wk)

if: 15 hrs, broke at 1200

active rest

3 rnds
15 pvc dislocates
15 pvc hip ext
15 pvc ohs
15 pushups
15 kipping pullups - trying for chest to bar, not all
15 ghd hip & back extensions
15 ghd situps

squat therapy
3 x 10