Friday, June 13, 2014

9:00am
30 minute fasted Cycling
30 minute LAX ball session

- a little stiff today. Ass is a little tight.

6:05pm

Warmup
400m run
21 unbroken swings @ 1.5 pood
12 unbroken butterfly pullups
10 squat grinders
10 inch worm to Pushup
10 spiderman lunge
Frog stretch
Pigeon pose

WOD
A
8RM RLESS each leg @ 20" box

- Result: 155 right, 145 left

This was quite a challenge. I'm not sure if this is good, most likely not, but it gives me a starting point and it has allowed me to see that I'm relatively unbalanced.

B
"Helen"
3 rounds
400m run
21 KB swings @ 1.5 pood
12 pullups

- Result: 12:30 (3:00, 4:30, 5:00 by round)

Holy posterior chain. This was wicked after the RLESS. I had only one goal/expectation: unbroken swings on every round. I achieved this and I'm pretty happy about it. First time I've completed this benchmark with unbroken swings. Pullups were the following: 6/6 - 4/3/1/4 - 3/1/1/1/1/1/1/1/2. I wanted to me under 12 but after the RLESS I didn't know what to expect. Previous best time on this is somewhere in the vicinity of 9:30...I was 60# lighter and was swimming every day so my endurance was a lot better.

Overall, I'm content with today but I need to improve so much. I trust the programming and can't wait to see where I'll be in a month!

Preston - I will load up the power clean attempts tomorrow after you see this. I'm having some difficulties getting them to upload