CB & AVL

I’m like the Flex. So spacious!

I enjoyed Stranger Things 3 and finally finished OITB season 6. Both were very satisfying.

Uhm, I worked out Friday and Saturday, and can’t recall what I did when. So there’s that.

10 RFT
1 strict pull-up
2 HRPUs
3 med ball cleans, 30#

1-2-3…13-14-15 shuttle sprints (10m up & back) & burpees; complete 5 strict pull-ups at the end of each round

100 K2E

1-2-3…13-14-15 shuttle sprints (10m forwards & 10m backwards); complete 5 K2E at the end of each round

Back to Asheville. Yay! I love the mountains.

Tuesday, July 9

7 RFT
Row 250m
5 pull-ups
10 pushups
15 air squats
20 Abmat sit-ups
20 Abmat back extensions

What a gasser! I truly sprinted the rows, completing each round in 22 strokes.

Wednesday, July 10

50 RFT
Pushup to plate + pushup l-hand on plate + pushup r-hand on plate (45#)
Plate press
Back squat w plate + behind the neck press
Box jump w plate (28″)

I dreamt that I did a similar workout. I had planned on 25 rounds, then decided (during workout, of course) to do 35, then 45, then 50. I didn’t want to do any more. I. Was. Done.

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May the fourth be with you

I continue to get the Carolina Beach garage gym up and running. I purchased a new barbell, a set of used Rouge Hi Temp plates (45, 25, 15, & 10), clips, and a floor mat.

Wednesday, July 3

10 RFT
Odd-numbered rounds: 1 strict HSPU + 5 HPC + PP l arm, 5 r arm, 5 both arms (30# DBs)
Even-numbered: I strict HSPU + 10 BoR l arm, 10 l, 10 both


~ Rest~

5 min AMRAP
I strict burpee w hands on DBs
Twisting jump over DBs
1 strict burpee w DB DL

I didn’t get plates until later in the day; thus, no barbell workout. And that’s okay. I did get to use my new abacus.

Thursday, July 4

Jeff, Luke, and I spent the morning on the beach. ‘Twas a beautiful way to begin the day. We then went shopping for beach cruisers.

AFAP
Rounds 1 – 5: 1 strict burpee w strict HSPU + 1 DL @ 200# + 5 Abmat sit-ups
Rounds 6 – 10: 1 strict burpee w strict HSPU + 2 DL + 5 Abmat sit-ups
Rounds 11 – 15: 1 strict burpee w strict HSPU + 3 DL + 5 Abmat sit-ups
Rounds 16 – 20: 1 strict burpee w strict HSPU + 4 DL + 5 Abmat sit-ups
Rounds 21 – 25: 1 strict burpee w strict HSPU + 5 DL + 5 Abmat sit-ups
Rounds 26 – 30: same with 6, 7, 8, 9, & 10 DLs

Total of 30 burpee + HSPU, 115 DLs, & 150 sit-ups. That was grueling.

Friday, July 5

An overcast and very moist day at the beach. Luke and I began our day with a 2.5-mile walk at Carolina Beach State Park.

Today was all strength that, well, often felt like conditioning.

EMOM 5
TNG rounds @ 65, 75, 85, 95#
5 BoR
5 HPC
Clean

Rest as needed between rounds

Then single rounds @ 105, 115, 125, 135, 145#

I need chalk, as the knurling is quite rough. Well over 100 BoR and HPC. Whew!

Watched the first episode of Season 3 of Stranger Things.