Cardio

Eliptical: 20 minute intervals (1 min on, 1 min off)

Simple effective workout for cardio.

Rebuilding the Foundation

When everything breaks down, it's time to go back to basics and remind yourself of what you can do well. For this I'm going back to starting strength though I went WAY down from my prior PR's so as to rebuild my confidence in my strength.

Squat:
2x5 @ 45lbs
1x5 @ 90lbs
1x3 @ 135lbs
1x2 @ 180lbs
3x5 @ 235lbs

Press
2x5 @ 45lbs
1x5 @ 65lbs
1x3 @ 80lbs
1x2 @ 100lbs
3x5 @ 120lbs

Power Cleans
2x5 @ 45lbs
1x5 @ 60lbs
1x3 @ 75lbs
1x2 @ 90lbs
5x3 @ 110lbs

Running more that 400m?! *gasp*

roughly 3 mile fartlek run this morning.

Felt good in the beginnning, completely died at the end. Still it felt good to run again. I haven't been running at all because of my planter fasicitis (probably spelled that wrong but I can't be arsed to look it up) but the custom insoles I got seem to be helping out with that.

I'm feeling pretty damn good right now, I think I might throw in a metcon tonight. Maybe Grace?

OW!

Starting Strength

Squat:
2x5 @ 45 lbs
1x5 @ 100 lbs
1x3 @ 150 lbs
1x2 @ 200 lbs
3x5 @ 250 lbs

Bench
2x5 @ 45 lbs
1x5 @ 90 lbs
1x3 @ 125 lbs
1x2 @ 165 lbs
3x5 @ 185 lbs

Deadlifts
Did not attempt.

My form completely broke down on my last set of squats and I wound up wrenching my back something fierce. It should be alright by tommorrow but I was in no condition to do deadlifts after that. I think I might back off on the weight a bit more just for safety sake.

Bear Complex

Weight: 216

Warm-up
2 x
10 assisted pull-ups (50% bw)
10 sit-ups
10 squats
10 push-ups

Workout: Bear Complex
3 rounds for load
7 reps of:

Powerclean
Front Squat
Push Press
Back Squat
Push press

At no point during the complex will the bar rest on the ground

Loads: 65, 75, 85

Not happy right now...got a long fucking way to go.