Complete the following in any order:

3 sets of 10 thrusters (heavy)
3 sets of 10 walking lunges AHAP (R+L=1) 
3 sets of 10 good mornings (very light)

then,

2 rounds for time of "Rocker"

20 OH step back lunges R 45/65
20 OH step back lunges L 45/65
20 hollow rocks (back+forth=1)
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
20 box jump switches (R+L=1)

Post time of "Rocker" and weights used to comments.

Daily Extras - 20 min run. Note distance to comments.

Workout Notes:

  • Soremaker alert!
  • "Heavy" is a relative term.

We are coming down the home stretch. How you feeling? 

Til now, I'm not sure I was far enough removed from it all to be introspective in a fair way about the last 2 1/2 weeks. I was just too tired, sore and ornery. 

After backing off yesterday (did like 1/3 of the workout), I'm feeling much, much better. I've made a couple of personal observations about the past couple of weeks. 

  1. My burpees have gotten better. I can string more of them in a row - more often.
  2. My lung capacity has improved.
  3. Ya'll inspire me to do better.
  4. Tab CAN be replaced by water. Sparkling.
  5. It might feel weird to go back to 20 min workouts again.

So far, those are my main take aways. I've got a few more thoughts, but I haven't organized them very well - yet. I put a few of my initial thoughts in the cue on our new podcast (coming soon).  

If you'd have asked me last Wednesday, I would have said something like,

Yes, yes ... HELLth Wk X3 was great, but I'll probably NEVER participate again. 

 Then I remembered something. I said the EXACT same thing after every mountain bike and motocross race I ever participated in. In fact, I said it for weeks following EVERY event. 

Have you had time to assimilate your thoughts? What are your take aways - so far? Please post to comments. Please follow up with more thoughts in a week or two. 

Schneike! (GPP OK)

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