Open Gym

Deadlift: 100x5, 112.5x5, 125x5, 112.5x3x5
Single Arm DB Rows: 25sx12,12,10,10
Farmer's Carry: 30sx4 sets (not sure of distance)
Ring Rows: 5x15 (EMOM)

Run Home: 5.15km, 32:50

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Back at it and grinding. I am tweaking my weekly schedule from -

1 strength
1 weightlifting
3 crossfit

to

2 strength
1 weightlifting
2 crossfit

with all the additional easy cardio added on. With 2 strength days a week, I still don't want to deadlift every week, but every 10 days or so is fine. So part 1 of every day will go squat/squat/DL/squat/squat/DL and part 2 will be bench/OHP/bench/OHP. And more accessories than before because I have an extra day.

Crossfit

Weightlifting
3 Power Snatch + 3 Overhead Squats: 35, 40, 45, 45, 45, 47.5 (every 2 minutes)

Metcon
5 Sets: (90s cap per set)
48 Double Unders
12 Overhead Squats, 42.5kg
4 Bar Muscle Ups
-rest 1:1 b/t sets-

12:39 - 1:20, 1:21, 1:22, 1:29, 1:33 - 36 DUs, 30kg, 3 BMUs

Ride Home
14.28km

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Really really fun. I tried my best to not rock back and forth like syndrom said during snatches but only looked at the videos after and I still did it! I will fix it next time. The metcon was so so fun. No time to rest, just go. Happy to keep all BMUs unbroken.

you don't think you should be going harder at metcon with the Open round the corner?

Open Gym

Front Squat: 67.5x5, 77.5x5, 87.5x5, 77.5x5x5
OHP: 40x5, 46x5, 52.5x5, 40x5x5

Bulgarian Split Squat: 7.5sx10x4 (per leg)
Banded Pull-ups: 4x10 (thick green band)

Ride Home: 13:56km

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Another new 5/3/1 cycle. Hopefully for 11 weeks. The plan was to do second set last for OHP - 46x5x5, but a few months of neglecting it and my holiday and it's finally started to drop. For a while, it felt like my OHP and deadlift would go up no matter what.

I had a bit of a disaster on the ride home. Flat tire about 4km in. I then walked 30 minutes to the nearest bike store, then waited 30 minutes for them to replace the tube. I ended up getting home over 3 hours after I left the house.

I just think 3 metcons is too much for me to recover from given everything else. 4 easy cardio sessions + 2 hard sessions (metcons) seems like a decent balance.

Bike

27.12km, 1:22.53

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Just under half of it was traffic free