Early morning!! After a short warm-up I did some deadlifts. It was a simple scheme – 5-4-3-2-1 with increasing weight for each round. I started with 135# on the bar, then 185#, then 205#, then 215# and finishing with 220#.

After the deadlifts I did 3 rounds of a hip thruster movement followed by a heavy suitcase march (holding a kettlebell in one arm). These were more accessory type movements than anything major.

The Conditioning portion was a 14 minute EMOM that I had to cut short as it was getting late. It had two movements – thrusters and swings. They didn’t want you to break anything up or to do so only in half so I did 55# thrusters and the 35# swings. I finished 3 rounds of each outside on the back patio before rushing inside to get ready for work!

I need to set my alarm for a little earlier so I have more time! But really 4:30am is already so early..

The plan had been to get up and run and then do 10am CrossFit while one child was doing the CrossFit Kids program. But I was definitely feeling tired from the late Friday night and didn’t wake up with time to run, recover, and CrossFit. I’m kind of glad I didn’t because the workout was hard enough as it was!

The warm-up was a tempo push-up EMOM with 3 push-ups each minute following a 3 second down, 3 second hold at bottom, and regular pace back up. It was only 21 push-ups but the tempo caught up to you!

The strength portion was a Power Snatch workout. Another EMOM with 5 Power Snatches per minute for 8 minutes. The plan was start light and end up at a challenging weights. I started with the empty bar and progressed from there. So I did 45, 55, 60, 65, 70, 75, 80, 85. The last 5 at 85 was definitely challenging. The combination of the weight and the volume was tough!

Then the MetCon. I ended up doing the Silver as written which meant my weights were a little light, but I can’t do Toes 2 Bar. I need to work on the kipping motion to really make progress I think. The weight for silver was 55#. The class was full so there weren’t any 35# bars left so I opted for the 45# with small 5# plates which meant I was a little lower starting on the deadlifts so I didn’t take them back the floor. But also 55# deadlift was pretty light for me. So the workout was 5 rounds for time of 10 Toes to Shoulder, 10 Shoulder to Overhead (I did Push Jerks), and 10 Deadlifts all with the same barbell. I finished at exactly the 8 minute mark. This was no joke of a workout!

I don’t want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. I need to do a better job at the beginning of the week in mapping out the plan for the week so I can move workouts around better. I also need to do a better job of getting up and out in the mornings for a workout too! Solcana doesn’t publish the workouts until 8pm the night before, but I do now know the strength schedule will be squats on Friday and Power Snatches on Saturday.

The warm-up was Kettlebell windmills, swings, and jumping lunges.

Strength was Back Squats and Pause Back Squats. We slowly worked our way up to the working weight and then did 4×4 it was supposed to be around 80%. I got to 155#’s and felt that was weight for the day. Then we dropped a bunch of weight and did squats with a 2 second pause at bottom and a 2 second pause just above parallel each rep. I did these at 115#’s. It was supposed to be around 60%. 80% for me is 165 and 60% is 123. I haven’t squatted since January and nothing consistent since last summer so that isn’t too surprising.

We then did a partner workout which was simple, but was a 14 minute AMRAP of waiter walk and weighted lunges with the same kettle bell. I used the 35# one. I can get the 53#’s up and locked out but would have struggled to maintain it throughout. I ended with 5 complete rounds and Rica finished us out with a few lengths on the waiter walk and she started first so we had a total of 10 rounds and a few reps.