A few days gone by...

It's been a few days since I've made a post, so here's what has been going on. My eating has been good, I had my first cheat yesterday on day 10, pretty good, albeit a bad cheat of pizza and cookies. Felt pretty shitty afterward and until this morning, but I was back to the paleo immediately and I feel much better again already.

Monday:

WOD:
5 rounds AQAP:
400m Run
30 Push-ups
200 Single-unders

26:12

Since I can't do double-unders I multiplied the programmed 50 double-unders x 4. Push-ups killed me on this one, couldn't even get through the first set unbroken. Wow, my chest is weak. Solid WOD, and was longer which is what I was looking for. Definitely cooked afterward.

Tuesday:

Chest and calves were extremely sore, lats were also quite sore from stabilizing during the push-ups. Hit up a double, absolutely cooked by the end of the day.

Morning:
3 position power clean (each set is 3 squat clean): PVCx1, 45lbx1, 75x1, 75x1, 95x1, 95x1, 105x1, 105x1

Evening:

Mountain bike ride.

Back was hurting in the morning so I cut the weight low on the squat cleans. Bike ride in the evening felt good but my legs were definitely gassed from a lot of work the last few days.

Wednesday:

Rest, Rest, Rest. Park workout was this evening, went awesome with 15 people coming out. So psyched.

Thursday:

Still feeling sore today, chest is still worked, but useable. Solid training session today.

WOD:

Strength/Dynamic:
8 sets
Every 75 seconds (75 seconds is your time to perform work the rest is left resting) perform
1 Power Clean 50% Back Squat 1RM
1 Push Press 50% Back Squat 1RM
2 Dynamic Back Squats 50% 1RM (a la Louie Simmons, driving the weight up AQAP)

Used 135lb. I haven't been squatting much because of my injuries, and my previous 1RM was 285lb so I figured this would be a decent weight.

Met-con:
100 Burpees AQAP
6:38

Solid, solid training session. The little barbell complex felt good. Originally was planning on just doing dynamic back squats, but without a squat rack I figured I'd work some sort of barbell complex into the mix. Met-con was solid. 20 burpees in the first 58 seconds or so, I hit 50 at 3:08, so the last 50 took 3:30. Really just went quick for the first 20 and the rest were at a pretty steady pace. Burpees which originally hurt my sacrum, aggravated it again. Hopefully I feel OK in the morning. Rumble roller shows up this evening. Cheers.