Friday, February 21, 2014

1155

Morning Weight: 273.6

Warmup
14 minute smooth AMRAP
Double unders x 50
Squat grinder x 8
Wall squat x 10
Walking spiderman x 8
Overhead squat x 5 @ 135#
     - tempo 13x1
     - 1st rep squat snatch

Mobility
Shoulders
Hips
Triceps

- I practiced some muscle ups here. I almost got it...it's so frustrating. I got my left are through and almost had my right arm locked. However, "almost" only counts in horseshoes and grenades. 

Specific Development
A
Burgener Warmup Squat Clean

B
3RM Touch 'n' Go Squat Clean (12 minute timecap)

Result: 135, 165, 195, 215X, 225PR, 245PR
Limiting factor(s): poorly myelinated neurological pathways, incredible pain in upper trap and infraspinatus that shot across my posterior deltoid every time I was in the rack position

- Overall, I'm okay with this. I used oly shoes this time and I felt a pretty significant difference. I think I could have gone up to 255# or maybe even 265#, but the pain in my shoulders was so ridiculous every rep that I ran out of time. I'm definitely not happy about that.

Gen. WOD
A
7 minute AMRAP
Overhead Squat x 5 (from floor)
Muscle ups x 2*

*I did 6 unbroken dips due to the fact that I still can't do muscle ups

Result: 7 rounds + 1 overhead squat
Limiting factor(s): core instability, weight (on dips), shoulders, ankle mobility

- I'm not happy with this at all. I felt like I was all over the place. Each snatch was fair less than perfect and each overhead squat felt very wobbly and out of control. On the dips, my shoulders continues to flare up. I'm not sure what's going on there. Maybe I just need to do a lot of mobility on it.

B
Max effort unbroken butterfly pullups x 3 w/ 3 minutes rest between sets

Result: 15, 22, 20
Limiting factor(s): grip, weight, rhythm

- I'm happy that I got over 50, however, I wish I could have done more. However, I still believe that the common denominator is my weight. I'm still just too heavy to perform the gymnastic movements efficiently even though I'm a little lighter than when I started, I'm still hovering around 270 - 275 which is SIGNIFICANTLY heavier than the elites and even those who make it out of The Open and into Regionals. Just gotta keep on keepin' on.