getting fit and taking gains

Tag Archives: 3×12

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

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Strength

3 x 12 Shoulder Press

33# – 43# – 48#

That last set was touuuuuuuugh!!! I had to really work to squeak out those last 3 reps

 

Conditioning

14min AMRAP

3 Hang Power Clean

6 hand release push-ups

9 box jumps

27 double unders

63#, 20″ box

I’ve decided I need to do a lot more HPC — it would make a huge difference in my snatch and clean.

 

Daily Challenge

3 x 15 hollow rock

 

Endurance

.5mi fast (2:48)

.5mi slow (4:07)