Big volume.

Got a lot of work in today..

Started with 1000 Meter row as a warm up.

Did block snatches from the knees
7 x 2
130,140,150,160,170,180x1

Felt fast on these.

A little later did some other strength/skill work.

5 Rounds not for time.
5 Bench presses (increase weight each set)
2 Rope climbs
Rest 2 minutes between.

185,205,210,215,220

Haven't benched in a while but I felt strong, last set was a tough push. Rope climbs were no biggie just pumped up my arms some more.

Then did some core stuff.

3 Sets of.
12 Tempo GHD sit ups (3 seconds descent and 3 seconds ascent)
Rest as needed.

3 Sets of.
12 Banded back extensions.

This hurt.

Did a good different style metcon.

3 Cycles.
2 Rounds for time.
20 Meter sled push on low bar - 190#
20 Meter "stone" carry - 135#
Rest 2 Minutes between cycles.

1 - 1:10
2 - 1:30
3 - 1:38

I actually carried three 45# plates because I didn't have access to a stone, but it worked just as good.

Rested a few hours, ate and took a nap then came back and did.

AMRAP 9 Minutes.
9 Wall balls - 30#
9 Toes 2 bar
I got 8 rounds flat.

Quick burner, felt like throwing up.

Finished the day with another 1000 meter row.

God bless, JM