Run Every Day
I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.
Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.
I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.
Did a bit of empty bar work to warm-up when class started.
3-position Snatch Deadlift
Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.
Not as hard on the grip, but I feel awkward doing these.
The first reps felt like a feather after doing those pulls. Everything felt smooth.
With a partner…
- Buy-in: 8 Rounds (4 each)
- 40′ OH Plate Carry (35-45-45-45#)
- 40′ Run
- Start Clock…
- 4 Rounds
- 16 HSPU
- 16 Ring Dips
- 16 Pull-ups
- 2,000m Row
- 4 Rounds
* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.
I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.
I wore the new Nano 5 and they felt really good.