Monday, February 17, 2014

Mon, Feb 17, 2014

 0630

Morning weight: 271.8

Warmup
3 rounds smooth
Row 250m, focus on low strokes/minute with 100% effort pull  
Sampson stretch w/ pass through x 8
Strict pullups x 6 - 10
Strict squat grinders x 6
Burpees x 6, focus on pacing similar to 13.1

Specific Development
A
5RM Weighted Pullup (8 minute timecap)

Result: 12# chain
Limiting factor(s): body weight, blisters and rip frim yesterday, brachioradialis is still slightly inflamed

 - Didn't have access to a belt with the loop-through chain on it, so I had to improvise. My buddy, Josh, found chains and each one weighed ~12# (probably closer to 13# on one of them). It didn't really matter, in a sense, due to the fact that my pullups are significantly less than perfect. I'm accepting this result, however, I'm not happy with it. Patience, however, is a virtue. Pullups will become easier as I continue to lose weight/mass.

+
Transition period is rest
B
1RM Push Press (10 minute timecap)

Result: 135x5, 185x3, 225x3, 255, 280F
Limiting factor(s): time (which is mostly my own fault, took a lot of rest between reps/sets)

 - Not happy with this at all. My previous 1RM was 275# and I achieved that approximately 10 months ago. I was a little ambitious on the 25# jump for my last attempt, however, I was running short on time and wanted to PR. Problem is, I was nowhere close to locking it out.

+
2 minutes rest
C
5 minutes AMRAP
- Handstand Pushups

Result: 27 reps
Limiting factor(s): body weight, plausible fatigue caused by push press, "flailing" in the kip

 - This is embarrassing. I was really shooting for at least 50 on this. Once the timer went off, I wasn't even very tired/my arms didn't feel very fatigued. Throughout the entire 5 minutes, I could not get the rhythm down. I don't understand why. That has been one movement that I've really been practicing it a lot. Maybe it was just one of those days. Oh well, it's Monday, I can still turn this week around.

Gen. WOD
Row 3 minutes for maximum calories

Result: 73 calories
Limiting factor(s): low lactate threshold

 - I'm not sure what to make of this. I'm not familiar with what is good and what is bad on a Concept 2 rower. This was originally supposed to be on an Airdyne, however, I do not have access to one nor do I or my wife have $1,000 of expendable income for one. The goal on this was to be 1 calorie per pull. I think I ended up being ~1.3kcal/pull and averaged ~19s/m.

Tomorrow is a new day. Let's have some fun.