Training Log Archive: Hermes

Beaver Valley ski club to lower valley road
Stretches of the Bruce where runable (Hog falls, Eugenia falls), to grey road 13 and back

Buyin: 5 min rowing
Focus:
Mobility

MetCon:
30 Minute AMRAP: 2 rounds since I was 1 pull up shy of 3 rounds
400m Run
30 KB Swings (8kg kettle bell)
20 Goblet Squats (8kg kettle bell)
10 MUs/30 Pull Ups (green with red)

buyin: 750 m row, inch worms, stair climbers

strength: sumo deadlifts 5-5-5-5-5 (35-35-55-55-75)
clean pull 5-5-3-3-2 (35 technique)
pull ups 5-5-5-5-5 (green, green, green, purple, purple)

Vups

C • wtf 2

-warm up along arrowhead to rail trail
-rail trail out and back
-legs felt decent until the last climb

still working on technique
Buyin: 5 min rowing
dynamic stretching lots of fantastic hip work

Strength: Front Squat w/ 20' box & kettle bells (16, 16, 20, 20) 1-1-1-1

MetCon:
12 Minute AMRAP: pb 5 rounds
10 Double Unders
10 Power Snatch (bar)

Cashout:
3 times max L-lifts (core)

After the WOD I wanted to make sure I still had the power snatch...I thought the coast was clear and gave it a go in the parking lot. To my horror, I turned around because I thought I heard someone laughing. I was right. Oops.

C • YouTube 2

-windy and punchy