I worked out all by my lonesome tonight.

Andy was tired.  (Well, IS tired… he’s asleep next to me as I write this.)  I thought about holding off until Saturday.  But we’re going for a run.  Plus, I was feeling good after 7 hours of sleep and clean eating all day, so I asked Andy for a workout idea.

Andy: “What do you want to work on?”
Me: “I did a met-con yesterday and straight up strength.  Explosive strength?”

He went to the book and pulled out a workout.  Then I headed outside with all of my gear.

The workout was divided up like this:

One-armed DB clean & press
3×4, using 5 rep max weight (each arm)
90 second rest between sets

I used the 25# dumbbell, and to be honest, it was a little light.

One-armed DB snatch
4×4, using 5 rep max weight (each arm)
90 second rest between sets

I used the 30# dumbbell this time, and it was closer.  I think I could have used 35#, but we don’t have that.  Yet.

4 sets
5 Ring pullups
15 Pushups
60 rest between sets

My legs helped a little on those pullups — they’re hard!  And I’m working really hard to keep my core tight on pushups so I won’t “roll.”

Finisher: 100 med ball slams

I used the 6# med ball for that one, which was more of a gasser than I thought it would be.

It’s going to be a tough weekend for nutrition.  Luke’s birthday is here (5 years old!) and there will be snacks and cake provided at the big birthday party.  It will be hard to resist.