Week 45

Started on the Greyskull LCI this week. Had some sloppy subs a few of the circuits since I did them all ad-hoc. Intervals still suck for me, but that's why I'm happy they're in the program. Started heading out in the the AM instead of fitting it in after work. Felt a little off-kilter due to some of the new variety vs the straight GSLP I'd been working on, we'll see how the next week goes.

With the new schedule, scaled a few other things back. Have not been working with the clubs at home this week, looking to add this back in shortly as I adjust to the timing. I have also stopped working the c25k exercises in preference to working the program as closely to written as I can.

Monday 04NovSquat 8 @180 (95, 115, 135, 145, 180)

5x: 7m22s
Squat @65 x5
Barbell Clean and Press Press @45 x5 (whoops, wrong exercise)
Subbed 5x Pullups @19 assistance (approx 112 assist.  Bad sub, which only happened due to the cables being tied up.)

Tabata Kettlebell Swings - 104 @20lbs

Tuesday 05Nov
Press 7@87.5 (45, 50, 65, 75, 95, 87.5)

5x: 9m49s 3x from knees
Barbell Clean and Press @70 x5
Dumbbell Push-up/Row @20 x5

Burpees 30 Sec alternate for 4 min - 37

Wednesday 06Nov
100 pushups, any configuration
Chin-up pyramid
Hanging Knee Raise 2x12
Standard Knee Raise 1x10

Thursday 07Nov
Deadlift 5@210 (135, 155, 175, 210)

5x @6m49s
G-Row 20s@ x6
Muscle Snatch @70 x6

Row 500m - 2:19

G-Row done in the Roman Chair, felt a bit underloaded; Snatch felt a bit overloaded leading to gaps in the circuit.

Friday 08Nov
Bench 10 @125 (60, 75, 90, 105, 125)

3x @3m40s
Lying T-Bar Row 45@ x8 (tried 90, stripped after first set)
V-Handle Pulldown @95x8 (tried 85, added after first set)

Kettlebell Snatch @20 x 8L x 8R

Row 4x250m w/ 30/45/60 off. 4m30s row time. 

Saturday 09Nov
10mi hike, hopefully with 5mi under load