Saturday 090214
Seven rounds for time of:
95 pound Sumo-deadlift high-pull 10 reps
10 Ring dips
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30 minutes of cardio: walked 5 minutes at 3.3 mph with 3.0% incline to keep heart rate at 118 bpm, then ran 5 minutes at 6.0 mph at 0% incline. Last rd of running was at 6.0/6.5/7.0/7.5 mph. Total distance was 2.35 miles.
WOD:
7 rounds; 10 reps per exercise per round
95# SDHP
70# assisted gravitron dips
Total time: 9:51
Calves were sore from yesterdays run, so I took it easy trying to stay active, yet burn some calories. The WOD felt great, a real ass-kicker. I tried reminding myself to start with a nice steady pace, but I had to break up the sets after the 3rd rd of SDHP and 1st rd dips. I blew right through the 6th rd of SDHP, got my second wind.
Diet has been going well, seeing a big difference in how clothes fit. Weigh-in tomorrow, see what the progress is.
Last weeks weigh-in 2/8/09 255# @ 21.0% BF
2/1/09 256.8 @ 21.1% BF
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