Monday, February 24, 2014

0645

Morning Weight: 278.4

Warmup
400m row
Squat grinder x 8
Wall squat x 8
Sampson stretch w/ pass through x 8
Strict pullup x 8 (did 9, felt good)
Double unders x 50

Specific Development
A
Overhead Squat 5x5 working sets; 2 minutes between

Result: 185, 205, 205, 215, 225PR
Limiting factor(s): poor ankle mobility, weak

- This felt okay. I'm happy I PR'd, however, this needs to improve a lot.

B
70% 1RM Back Squat 3x3

Result: 280#, this was exactly 70% of my 1RM (400#)
Limiting factor(s): right glute and hip flared up big time

- The weight was really easy, however, that flare up really made It hurt. I felt like this was significantly harder than it should have been, yet easy at the same time. It was a strange feeling.

Gen. WOD
3 rounds for time (15 minute timecap due to time constraints)
80 double unders
40 wall balls
10 toes to bar

Result: DNF (37 reps undone)
Limiting factor(s): poor specific muscular aerobic capacity for wall balls (shoulders and hammies), twisted rope clipping my right foot every 6th rep after the first round.

- Unbelievably furious with this. I can’t express the level of frustration enough. First Round, the double unders were unbroken, after that I couldn’t string together more than 6. It wasn’t shoulder fatigue or my inability to maintain rhythm it was my right foot every time. My rope has been mangled for awhile now so I’m going to look into getting a new one. The wall balls are really difficult. I did 10s every round and was gassed after every 10. These need a lot of improvement. TTB were unbroken the 2 rounds I got them done in.

I couldn't be more unhappy with my performance today. It started off great and then ended terribly. Damn near lost my mind during the double unders. However, tomorrow is a new day. I look forward to seeing what it has in store.