Thursday, February 13, 2013

Thursday, Feb. 13

6:40am

Specific Development
A
Smolov Back Squat w/ 3-x-x-1 tempo (1RM = 380#)
3 x 8 @ 245#
5 x 1 @ 265#
2 x 2 @ 285#
1 x 1 @ 305#

- This was rough. Took me roughly 23 minutes to complete.That tempo is killer. I'd like to get my squat higher. With my body weight hovering around 275 - 280#, these numbers aren't really something to be proud of. However, since I'm following AtheteWOD, I look forward to becoming much more proficient in everything and for my strength to improve.
+
5 minutes rest

Gen WOD 
B
3 rounds for time
15 Hand-release pushups
30 Russian KB Swing (1.5 pood)
+
EXACTLY 5 minutes rest
+
3 rounds for time
10 shoulder to overhead (135#)
50 Double unders

- 1st 3 rounds = 3:58
      - This wasn't too bad. The rough part was the hand-release pushup. I really, really need to get better at moving my body weight around. My nutrition is, mostly, in check. I'm still working on some kinks there. Rep scheme was: RD1 - unbroken, unbroken - RD2 - 8/7, unbroken - RD3 - 5/5/5, unbroken.

- 2nd 3 rounds = 4:28
     - Freakin' double unders, man. 1st round was solid, however, the last 2 hosted the most frustrating experiences in my life...or so it felt. Rep scheme: RD1 - unbroken, 20/30 - RD2 - unbroken, 17/8/15/10 - RD3 - 5/5, 21/10/8/2/8.

Today was pretty much just a play day. I probably shouldn't have done this, however, Rachel and I spent a little extra time in the hospital yesterday so I wasn't able to hit the AthleteWOD Mens Group 1 WOD in the PM. Tomorrow will be different. I'm really hoping it's 13.4. I have a feeling I can destroy my previous score.