Day 5, Week 6 - 12 week Half IM training

CF WOD

front squat

135#x5

145#x5

155#x5

165#x5

175#x4

then...

21-15-9

95# squat clean, pullups with 10 side outs every minute (side outs are starting from a plank, take your right foot through your left foot and hand and touch your right hip to the ground...that's 1...repeat on other side for 2, etc...they suck)

I did 15 cleans the first minute (each minute you had about 35 seconds to actually do the WOD, the rest of the time was spent doing side outs, brutal), then 6 the second...got all 21 pullups and 1 clean on the 3rd..7 cleans the 4th and 5th...all 15 pullups on 6th, 6 cleans on the 7th, 3 cleans and 9 pulls on the 8th...finished in 8:59. 45 cleans, 45 pullups, 80 sideouts.

Long Run

was going to do 10x800 today but that's an important one and didn't want to do that on my sore calves so I just ran on a treadmill for 1:20 (8 miles). Easy, zone 2 run. Listened to several podcasts.

Menu

breakfast - thunder coffee

lunch - jason's fat salad (spinach, olives, almonds, olive oil, tomatoes, broccoli, peppers)

dinner - beef, pork, cooked veggies, filberts, salad