getting fit and taking gains

Tag Archives: 21-15-9

21-15-9

KBS, 45#

Burpees

KB power clean, 30#

8min

1mi run, 5.5mph @ incline 1

30 hanging leg raises

30 glute-ham raise with 25# plate

30 ab roller

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Yeah, you saw right. It’s been over 5 weeks since my last workout. I would love to say I have a great excuse for this lapse, but in the end they’re just excuses. I think a big part of it was that my old job left me feeling drained every single day. Luckily I started a brand new, awesome job today and I’m feeling inspired to get back at it! Plus my new job will be sending me to Norfolk VA in a few months and I plan to join a gym there. I also plan to arrive with a decent level of athleticism and fitness so I can take advantage of the skill work coaching.

Strength

3 rounds

max rep strict push ups

17-13-12

12 deadlifts

83-113-123

Conditioning

21-15-9

Thruster, 33#

Pull up

Burpees

Ab mat sit ups

17:59

I was too weak and near pukey to do an ab challenge, plus I did sit ups in my WOD


Felt way better today! On Sat I took an Epsom salt bath in a jetted tub, which was spectacular, and on Sat night I got almost 10hr of sleep followed by a rest day and a sane amount of carbs. Just what I needed.

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I decided that I would start posting my WODs now that I’m working out in my home gym. At some point I’ll post about my home gym too, but in the meantime…

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