feel sick today... :(
4 miles with Scout

ring work -dip to push part of muscle up

100 double unders
Freddy's revenge:
5 Overhead Presses ( 93 lbs)
10 burpess
5 rounds

9:15

my shoulder was still bothering me a little bit...it feels weak!

I need to get stronger. I was not happy with that.

ladder work

hill work

I ran with Scout about 5 miles this morning

I did some hurdle work and ladder work later
one leg hops

6 x 250 meter hill SPRINT! with 200 meter recovery

deadlift:
82 kgx 2
84x3
85 x 3
86 x 3
86 x 3
86 x 3
86 x 3
PR!

snow!

Scouts first snow! There was snow blanketing the trails this morning, and I wasnt sure how Scout would react. She first shook her behind like a hoola dancer, trying to shake off the icy white substance...then she took off like a husky pulling a sled and she didnt stop for 40 minutes!! It wore me out! she literally slept for the rest of the day she was so tired.
I didnt get to work out until later in the day because I had clients all day. I was very tired by the time I got to my gym.
I did some running drills and ladder work
3 rounds of
250 meter row
40 jump squats with 45 pound bar
20 push ups

My mom worked her elbow magic in my shoulder/trap/lat area, and my injury feels a lot better already! its definitely a trigger point. I love having such an extreme body awareness..I can tell exactly wher emy kinetic chain went wrong and find the origin of pain!
morning:
long run/walk with Scout-squirrel chasing...aka interval training :) this is everyday, but I just decided to start adding it. We do about 4 miles..sprinting and walking. If you let dogs do the job that they are bred to do, then they are a lot happier. Scout and I go squirrel hunting together...so that she feels like she has accomplished her lifes purpose everyday. shes a happy pup. and fit. ;)
mid day:
Sprints: 4 x 250 meter hill-straight up! without scout..although I found myself aware of every single squirral in my line of vision. oh goodness.
evening:
500 meter row
Dead Lift-PR!
60kgx5
70x4
75x3
80x3
83x3
84x3
84x3
84x3!

4 rounds
50 double unders ( unbroken)
10 KB swings ( 56 pounds)
BRUTAL after the DLs...I feel really good.

took yesterday off, so I could hit the Olympic lifts again today.
My left lat was still a bit sore, and I really wrenched it after pulling a few snatches from the box. I continued to snatch, up to 35 kg..but I was in agony! I pulled the plug when I couldnt fire the muscle when I was warming up for the jerk. I was so PISSED!!!!!!!!! I went home and did some squats, to a PR for 5 reps! the lat even hurt when I had the bar on my back..maybe its a trigger point in my trap.
Squats:
70 kgx 5
71x 5
72x5
73x5
73x3
73x3
73x3

sooner or LATer

MY LATS ARE SCREAMING!!
I took yesterday off, and just ran my dog three times through the trails...it was beautiful out! I couldnt lift a thing, because of the oly lifting the day before, so it was a good day to take off.
I went to Gary again today and hit some more PRs! Again, I lifted for 2 hours, and I didnt record my progression, but I ended with a 116 lb clean and jerk, and an 85 lb snatch. We did a lot of form work at the end with 45 kg clean and jerks, and my left lat was about to fall off...I could barely hold the stearing wheel on the way home...

Scout and I on a rainy day...

I had my first Olympic Lifting practice..officially..with Gary Valentine ( world record holder).

I didnt have time to record anything..but I lifted for two hours, on and off, completing both lifts to a PR!
snatch and clean and jerk

I ended with some front squats 3x3 at 132

and drop snatches to OHS 35 kg