Monday, September 15, 2014

7:00am

60 min Z1 session

3 rounds
10 min spin
10 min row

5:00am

A
Zercher Squat - 5 x 3 @ tempo 33X1 - rest 2 min

Result: 225 / 245 / 265 / 275x / 270

I'm not really sure how I was able to build 40# over what I started with. I thought 225# would've been heavy (it was), however I just kept building. I'm pretty disappointed with my performance here. I lost 275# and I shouldn't have. I just lost focus.

B1
Strict Pullup - 4 x 3.2.1 - rest 20s / rest 90s

I'm sorry, Preston, but I couldn't get one fucking strict C2B rep. I subbed explosive (as explosive as possible anyway) strict pullup. I still struggled with regular fucking pullups. I think I need to start incorporating them into my every day warmup.

B2
Pendlay Row - 4 x 6 @ tempo 21X1 - rest 3 min

Result: 185# on all

C
MAP 5's - rest 3 min between

5 min AMRAP @ 85%
200m run
10 unbroken wallballs

Result: 3 + 100m

I think I went out a little harder than 85%. I was pretty exhausted by the end of this and I didn't feel very recovered going into the second 5 minutes.

5 min AMRAP @ 85%
10 box jumps @ 24"
10 burpees

Result: 2 + 10

First round of box jumps were rebound. The rounds after that were all step ups so to ensure movements.

5 min AMRAP @ 85%
150m row
7 hang power snatch @ 95#

Result: 3 even

What slowed me down here was the transition time from snatches to row. I was pretty spent going into this one as well.

5 min AMRAP
100m run
10 burpees

Result: 2 + 100m run + 1 burpee

Just pathetic.

Today was a pretty bad day, in my opinion. I'm going to try to get a really good amount of sleep tonight and, hopefully, feel/perform better tomorrow.