Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.