Friday

Strength
Hatch squat (last day)

Condition
5rft:
5 full squat cleans (185)
10 pull ups (chest to bar)
15 wall balls
-later
4x400m sprints

Saturday

10-9-8-7-6-5-4-3-2-1 (for completion)
Floor press
Chin up

For time:
Row 500, 50 KBS (70), 50 GHD sit up
Row 400, 40 KBS, 40 GHD
Row 300, 30 KBS, 30GHD
Row 200, 20 KBS, 20 GHD
Row 100, 10 KBS, 10 GHD

The past few days have been a little slow, due to some "nasal irritation" and headache I've been dealing w.  Really it's just a bunch of snot trying to get out of my nose.  Sorry for the image, but you can imagine things being a little difficult when it comes to breathing during workouts w this issue. Anyhow, Friday I was able to train midmorning w my brother.  We squatted, and then did some "medium" timed conditioning.  I say medium, because it wasn't super short, and didn't take too long (about 10 mins.).  My goal going into this was just to keep a solid pace at finish around 10 mins.  I still need to improve on heavier full cleans.  Later that night, after the 6pm class Jarvis and I decided to head to the track in Mauldin and do a few sprints.....  We had no idea what we were in for.  I think I'm still sore from that night.  All out sprints always get my legs, and the 400m ties in lots of lungs as well.  I think everyone should be sprinting once a week.  It's a great way to test endurance, recovery, muscle fatigue, mechanics, etc.....

Saturday afternoons we (Jarvis and I, & anyone else) are typically doing 2 conditioning stints.  1 super short "sprint" or skill test, and 1 longer endurance test. This Saturday we started w some old school floor presses (think bench on the ground) supersetted w strict chin ups.  The goal here was to just move and complete everything unbroken.  I felt like I was at the sportsclub getting an oldschool pump. It's been a while since I've done any type of supine pressing, and it was a surprisingly easy change of pace.  Not sure I could say the same about the next piece......  The rowing, KBS, GHDs was a grinding 24 mins of anterior/posterior stimulation.lol It was a much needed week ending workout that lead nicely into a day of rest.

Resting is a very overlooked, underrated part of fitness.  Obviously, without exercise it's hard to argue days "off" of training, but I think it's easy for people to forget that exercise is breaking down your body.  You don't get better because of exercise, you improve w the recovery from the added stimulus of exercise.  I think it's good to remind myself, that wout recovery I can be in a constant state of "training over".  For most, this state would be very difficult to reach, but w slack programming, and constantly going as heavy as possible on lifts you can be setting yourself up for some major setbacks.....  It's always good to step back and refocus your goals and priorities in training anyways.  Plus, bike rides and carrot cake are a must for survival.