Strength

• 1h 00m

row 2k for time: 8:20 (20 sec pr)
work to max deadlift hit 290. 5lb pr failed 295. might have built too slow.

Bike

• 1h 00m
• 18.00 miles
• -----

Trainer race day DVD.

Strength

• 10m

4rft
20 pushups
40 games style Situps
8:18

Strength

• 1h 00m

Crossfit. Worked clean and jerk. Hit 155. Failed 165.
4 rounds for time:
5 cj @135
10 pullups
15 24" box jumps
On the last round of box jumps, I didn't jump high enough. Caught my shin on the edge of the box. It has swollen up like an egg. I may be out for a day or two. Pictures on my blog.
11:22

Strength

• 1h 00m

5x3 overhead squat at 95 lbs. Got easier as I went through the sets. should warm up more next time.
10 min amrap 2 dl, 2 hang power clean, 2 front squat, 2 push press. 115 lbs. 5 burpees each time you put the bar down.
8 rnds. lots of burpees.

Run

• 49m
• 6.00 miles
• 08m 11s /Mi

felt good. skipped a workout earlier this week to recover. guess it worked. might only run that duration and intensity once more before marathon.

Strength

• 1h 00m

crossfit class
strength - max squat clean thruster - 150lbs - 5 lb pr.
15 min amrap 20 DU 10 ring dips 5 hspu - 5 rnds 8 du

Swim

• 45m
• 1749.78 yards
• 02m 34s /100 yards

2x200M WU drills
10x100 2:30 send off. Times 1:56 to 2:04
4x50 CD Low Stroke 17
Decent workout. Coming back to life after sunday. Back to reality tomorrow.