9:00am
10 minute AMRAP @ 85%
200m run
15 unbroken wallball
Result: 5 + 200m
3 minutes rest
10 minute AMRAP @ 85%
20 doubles
10 unbroken hang power snatch @ 95#
Result: 8 even
5:00pm
12 x 500m row @ 85%
Result - 1:40.1 / 1:39.9 / 1:41.1 / 1:38.8 / 1:42.2 / 1:43.3 / 1:49.6 / 1:48.3 / 1:47.5 / 1:45.3 / 1:45.6 / 1:44.7
This was just a "blah" day of training. I think I'm still trying to recover from this passed weekend. The earliest I got to bed was 1:30am and I had to wake up at 7:30am every day. I feel very off and extremely lethargic with everything.
Sorry I forgot to put this up yesterday. I didn't remember until just now. Mah b.
Thursday, October 30, 2014
Tuesday, October 28, 2014
Tuesday, October 28, 2014
4:00pm
A
RLESS @ 2112 tempo - 5x5 each leg - rest 20s / 3 minutes
Result: 155 / 175 / 185 / 185 / 190
I guess I was just being a pussy last time.
B
HBBS - 3, 2, 1, 3, 2, 1 - rest 3 minutes (87% / 90% / 93%)
Result: 365 / 375 / 385
Felt really heavy after the RLESS.
C1.
Weighted Supinated Grip Pullup - 8 x AMRAP
Result: 5 / 6 / 5 / 4 / 3 / 3 / 2 / 2 - used 26.2# KB
Hit a mental block on the back half.
C2.
Rope Accent - 8 x 1
C3.
Supine Ring Row - 8 x AMRAP - rest 4 min
Result: 14 / 9 / 10 / 11 / 9 / 9 / 10 / 10
I realized that I have been doing these completely wrong and that's why my numbers were higher than in recent trial.
D*
25 min EMOM
Thruster Ladder
5 thrusters at each weight at the top of each minute
0 - 4 @ 65#
5 - 9 @ 75#
10 - 14 @ 85#
15 - 19 @ 95#
20 - 25 @ find 1RM thruster
Result: 225 / 245PR
This is only a PR because I've never truly found a 1RM thruster. I've hit 235# for multiples...I think...if I were fresh here, I'm pretty certain I could have a 285# or higher thruster. Oh well. Woulda, coulda, shoulda...
I did this thruster ladder because I was disappointed with my performance today, as well as not being able to get to a gym this passed weekend...I did NOT plan on having 4 days off. I'm quite frustrated by that.
A
RLESS @ 2112 tempo - 5x5 each leg - rest 20s / 3 minutes
Result: 155 / 175 / 185 / 185 / 190
I guess I was just being a pussy last time.
B
HBBS - 3, 2, 1, 3, 2, 1 - rest 3 minutes (87% / 90% / 93%)
Result: 365 / 375 / 385
Felt really heavy after the RLESS.
C1.
Weighted Supinated Grip Pullup - 8 x AMRAP
Result: 5 / 6 / 5 / 4 / 3 / 3 / 2 / 2 - used 26.2# KB
Hit a mental block on the back half.
C2.
Rope Accent - 8 x 1
C3.
Supine Ring Row - 8 x AMRAP - rest 4 min
Result: 14 / 9 / 10 / 11 / 9 / 9 / 10 / 10
I realized that I have been doing these completely wrong and that's why my numbers were higher than in recent trial.
D*
25 min EMOM
Thruster Ladder
5 thrusters at each weight at the top of each minute
0 - 4 @ 65#
5 - 9 @ 75#
10 - 14 @ 85#
15 - 19 @ 95#
20 - 25 @ find 1RM thruster
Result: 225 / 245PR
This is only a PR because I've never truly found a 1RM thruster. I've hit 235# for multiples...I think...if I were fresh here, I'm pretty certain I could have a 285# or higher thruster. Oh well. Woulda, coulda, shoulda...
I did this thruster ladder because I was disappointed with my performance today, as well as not being able to get to a gym this passed weekend...I did NOT plan on having 4 days off. I'm quite frustrated by that.
Thursday, October 23, 2014
Thursday, October 23, 2014
5:45 am
MAP Session
3 rounds - 8 minutes rest between rounds
3 minute AMRAP - 8 clean + jerk @ 95#
- 8 box jump @ 24"
2 minutes rest
3 minute AMRAP - 10 wallballs
- 5 burpees
2 minutes rest
3 minute AMRAP - 20 doubles
- 8 hang power snatch @ 95#
Result: RD1 - 3+9 / 3+1 / 3
RD2 - 3 / 2+5 / 2+20
RD3 - 2+10 / 2+6 / 2+21
Wednesday, October 22, 2014
Wednesday, October 22, 2014
4:30pm
A
RLESS - 4x5 @ tempo 2112 each leg - rest 20s between legs/3 minutes between sets
Result: 135 / 135 / 155 / 155
These are rough.
B
High Bar Back Squat - 4, 2, 1, 1 - rest 3 minutes
Result: 315 / 385 / 405 / 425X
Really close to locking out 425. I lost due to almost losing consciousness. This was pretty rough following the RLESS.
C1
Weighted Chin Up - 6 x AMRAP - rest 30s
Result: 2/3/3/3/2/2
C2
Rope Accent - 6x1 - rest 60s
C3
Supine Ring Row - 6 x AMRAP - rest 4 min
Result: 8/11/10/10/9/9
D
10 minute EMOM
Strict T2B x 4-6
Result: 6 reps on all unbroken
Hands took a beating but I'm decently happy with this.
Tuesday, October 21, 2014
Tuesday, October 21, 2014
6:00am
Z1 Session
30 minutes AMRAP - 250m row / 200m run
rest 5 min
30 min AMRAP - 20 doubles / 15 box jump @ 24" (step down) / 10 thruster @ 95#
I forgot to keep track of rounds. My brain was a little off this morning. Doubles were unbroken, thrusters were unbroken...I think.
4:45pm
A
Clean Grip DL + Low Hang Power Clean + High Hang Squat Clean - 5 x 1 + 1 + 1 - rest 2 min
Result: 225 / 245 / 265X (missed squat clean) / 265 / 275PR (for the complex)
275# took a couple of tries before I finally hit it. I just had to commit. My elbow was really bothering me but I just had to suck it up.
B
Power Clean - 2 TnG reps every 30s for 8 minutes - between 225# - 245#
Result: 225# for 4 minutes / 235# for 4 minutes
I wanted to hit 245# for the last 2 minutes, but 235# felt really tough so I stayed there.
C
2" Deficit Strict HSPU - 5 x 3-5 - rest 90s
Result: 3 / 3 / 2 / 1 / 1
Not happy here.
Rest 10 minutes
D
30 American KB Swings
20 Kipping HSPU
20 American KB Swings
15 Kipping HSPU
10 American KB Swings
10 Kipping HSPU
I wasn't sure if this was for time or not. I treated like it was at the beginning....and then I went full retard on the kipping HSPU...never go full retard. They didn't go well at all. It's been awhile since I've done them and I completely forgot the rhythm. This is very frustrating for me because I used to be good at them. I'll start implementing them into my warmup at least 3 times per week from here on out.
Z1 Session
30 minutes AMRAP - 250m row / 200m run
rest 5 min
30 min AMRAP - 20 doubles / 15 box jump @ 24" (step down) / 10 thruster @ 95#
I forgot to keep track of rounds. My brain was a little off this morning. Doubles were unbroken, thrusters were unbroken...I think.
4:45pm
A
Clean Grip DL + Low Hang Power Clean + High Hang Squat Clean - 5 x 1 + 1 + 1 - rest 2 min
Result: 225 / 245 / 265X (missed squat clean) / 265 / 275PR (for the complex)
275# took a couple of tries before I finally hit it. I just had to commit. My elbow was really bothering me but I just had to suck it up.
B
Power Clean - 2 TnG reps every 30s for 8 minutes - between 225# - 245#
Result: 225# for 4 minutes / 235# for 4 minutes
I wanted to hit 245# for the last 2 minutes, but 235# felt really tough so I stayed there.
C
2" Deficit Strict HSPU - 5 x 3-5 - rest 90s
Result: 3 / 3 / 2 / 1 / 1
Not happy here.
Rest 10 minutes
D
30 American KB Swings
20 Kipping HSPU
20 American KB Swings
15 Kipping HSPU
10 American KB Swings
10 Kipping HSPU
I wasn't sure if this was for time or not. I treated like it was at the beginning....and then I went full retard on the kipping HSPU...never go full retard. They didn't go well at all. It's been awhile since I've done them and I completely forgot the rhythm. This is very frustrating for me because I used to be good at them. I'll start implementing them into my warmup at least 3 times per week from here on out.
Monday, October 20, 2014
Monday, October 20, 2014
6:15 pm
A
Squat Snatch - 3 @ 65%, 3 @ 75@, 5 attempts @ 85% - rest 90s
Result: 175 / 200 / 225
5 for 5 on the 225#. Pretty excited about that.
B
3 Position Snatch Grip Deadlift - 3 x 3 - 2 second pause below knee, above knee, mid-thigh
Result: 225# on all
C
Front Squat - 6 x 4 @ 85%
Result: 285 / 285X / 225 / 225 / 225 / 225
I had to drop from 285 to 225 due to my elbow. I'm not really sure what's going on with it but it really fucking hurts.
D
Tabata
10m Farmers Carry
Box Jump
Result: Carry - 35# bumper plate (pinch method) 40m / 40m / 30m / 30m / 30m / 30m / 20m / 20m
Box Jump (all were rebound) - 12 / 10 / 10 / 10 / 8 / 10 / 10 / 10
Pretty pumped that all rounds were rebound box jumps. First time...ever.
A
Squat Snatch - 3 @ 65%, 3 @ 75@, 5 attempts @ 85% - rest 90s
Result: 175 / 200 / 225
5 for 5 on the 225#. Pretty excited about that.
B
3 Position Snatch Grip Deadlift - 3 x 3 - 2 second pause below knee, above knee, mid-thigh
Result: 225# on all
C
Front Squat - 6 x 4 @ 85%
Result: 285 / 285X / 225 / 225 / 225 / 225
I had to drop from 285 to 225 due to my elbow. I'm not really sure what's going on with it but it really fucking hurts.
D
Tabata
10m Farmers Carry
Box Jump
Result: Carry - 35# bumper plate (pinch method) 40m / 40m / 30m / 30m / 30m / 30m / 20m / 20m
Box Jump (all were rebound) - 12 / 10 / 10 / 10 / 8 / 10 / 10 / 10
Pretty pumped that all rounds were rebound box jumps. First time...ever.
Sunday, October 19, 2014
Saturday, October 18, 2014
9:30am
A
10 - 15 minute banded muscle up transition work
B
Close Grip Bench - AMRAP @ 225# - rest 6 min
Result: 16 reps
C
Close Grip Bench - AMRAP @ 185# - rest 6 min
Result: 20 reps
D
Close Grip Bench - AMRAP @ 135#
Result: 28 reps
E
60 min Z1 fun
Fun morning. Triceps are swole.
A
10 - 15 minute banded muscle up transition work
B
Close Grip Bench - AMRAP @ 225# - rest 6 min
Result: 16 reps
C
Close Grip Bench - AMRAP @ 185# - rest 6 min
Result: 20 reps
D
Close Grip Bench - AMRAP @ 135#
Result: 28 reps
E
60 min Z1 fun
Fun morning. Triceps are swole.
Friday, October 17, 2014
Friday, October 17, 2014
5:30pm
A
Barbell Box Step Up - 4 x 8 each leg - rest 20s between legs / 2 min between sets
Result: 135 / 155 / 155 / 165
My ass hurts now. Low back felt a little unstable during this.
B
Eccentric Glute Ham Raise - 4 x 6 - rest 90s
I didn't use a partner because I didn't have anyone around. I finagled together half of a GHD with a box, Abmat, and barbell with 285# to counter-balance myself. This were tough.
C1 - 3
I skipped this due to a time crunch. I felt it necessary that the row was the most important part of today so I made sure to do it.
D
10 x 500m row repeats - rest 2 min between - hold between 1:38 - 1:42 avg
Result - 1:39.9 / 1:38.5 / 1:39.3 / 1:39.7 / 1:39.0 / 1:52.8* / 1:40.8 / 1:40.4 / 1:42.0 / 1:42.0
This was really rough for me today. My low back fatigued really fast on every row. On the 1:52.8, it tightened up something terrible and I took an extra 2 minutes rest afterward. I'm bummed I couldn't hold sub 1:40 on all, however, I did the best I could. My posterior was pretty shot, too. That definitely played a role.
A
Barbell Box Step Up - 4 x 8 each leg - rest 20s between legs / 2 min between sets
Result: 135 / 155 / 155 / 165
My ass hurts now. Low back felt a little unstable during this.
B
Eccentric Glute Ham Raise - 4 x 6 - rest 90s
I didn't use a partner because I didn't have anyone around. I finagled together half of a GHD with a box, Abmat, and barbell with 285# to counter-balance myself. This were tough.
C1 - 3
I skipped this due to a time crunch. I felt it necessary that the row was the most important part of today so I made sure to do it.
D
10 x 500m row repeats - rest 2 min between - hold between 1:38 - 1:42 avg
Result - 1:39.9 / 1:38.5 / 1:39.3 / 1:39.7 / 1:39.0 / 1:52.8* / 1:40.8 / 1:40.4 / 1:42.0 / 1:42.0
This was really rough for me today. My low back fatigued really fast on every row. On the 1:52.8, it tightened up something terrible and I took an extra 2 minutes rest afterward. I'm bummed I couldn't hold sub 1:40 on all, however, I did the best I could. My posterior was pretty shot, too. That definitely played a role.
Monday, October 13, 2014
Monday, October 13, 2014
4:30pm
A
Box Jumps - 6 x 3 - rest 90s / build up
Result: 30" / 33" / 36" / 39" / 41" / 42"X
Pretty bummed about this...my PR on this was 46", however, that was 2 years and 60 pounds ago.
B
Strict Press - 3 x 10 @ 70% 1RM - rest 3 minutes
Result: 160# on all
Felt light and smooth.
C
20 minute AMRAP @ 85%
250m row
10 hand-release pushup
Result: 12 + 40m
Not sure how I feel about this. Looking at it I though 10 rounds and my buddy, Josh, said 13. I'm glad I was close to 13, however, I'm not sure if I should be content with that. I know I can improve on the rowing (I held around 1:43 after the first round), however the most time-consuming part were the transitions on and off the rower.
A
Box Jumps - 6 x 3 - rest 90s / build up
Result: 30" / 33" / 36" / 39" / 41" / 42"X
Pretty bummed about this...my PR on this was 46", however, that was 2 years and 60 pounds ago.
B
Strict Press - 3 x 10 @ 70% 1RM - rest 3 minutes
Result: 160# on all
Felt light and smooth.
C
20 minute AMRAP @ 85%
250m row
10 hand-release pushup
Result: 12 + 40m
Not sure how I feel about this. Looking at it I though 10 rounds and my buddy, Josh, said 13. I'm glad I was close to 13, however, I'm not sure if I should be content with that. I know I can improve on the rowing (I held around 1:43 after the first round), however the most time-consuming part were the transitions on and off the rower.
Saturday, October 11, 2014
Saturday, October 11, 2014
4:30pm
Triple 3
For time
3,000m row
300 doubles
3 mile run
Result - 53:29
Row was done in 11:42. Doubles were rough. The most I strung together was 36. The average was around 10. I really don't know what the deal is with double unders lately. I used to be very good at them. The most I've done unbroken is 100 and I'd be able to do 60 - 75 unbroken on average. This is very frustrating for me. The run took around 29 minutes. The run was done in 200m increments. The stopping and going got a little old but I had to deal with it. I'm glad I did this today, however, I'm really bummed that I didn't break 50 minutes.
Triple 3
For time
3,000m row
300 doubles
3 mile run
Result - 53:29
Row was done in 11:42. Doubles were rough. The most I strung together was 36. The average was around 10. I really don't know what the deal is with double unders lately. I used to be very good at them. The most I've done unbroken is 100 and I'd be able to do 60 - 75 unbroken on average. This is very frustrating for me. The run took around 29 minutes. The run was done in 200m increments. The stopping and going got a little old but I had to deal with it. I'm glad I did this today, however, I'm really bummed that I didn't break 50 minutes.
Friday, October 10, 2014
Friday, October 10, 2014
5:00pm
A
Clean Grip Deadlift - 3 x 3 - rest 3 min
Result: 405# on all
Stayed here for a couple reasons: 1) This was decently challenging and 2) I still aired on the side of caution so not to re-aggravate my back. On that note, my back felt/feel great. Like nothing has happened to it.
B
Hang Power Clean (off low boxes / 2" above knees) - 1 rep every 90 seconds x 20
Result: 230# on all
Video below. The video is rep 15 out of 20. These all felt great, however, I'll let you be the judge.
A
Clean Grip Deadlift - 3 x 3 - rest 3 min
Result: 405# on all
Stayed here for a couple reasons: 1) This was decently challenging and 2) I still aired on the side of caution so not to re-aggravate my back. On that note, my back felt/feel great. Like nothing has happened to it.
B
Hang Power Clean (off low boxes / 2" above knees) - 1 rep every 90 seconds x 20
Result: 230# on all
Video below. The video is rep 15 out of 20. These all felt great, however, I'll let you be the judge.
C1
Weighted Supinated Grip Strict Pull-up: 4 x AMRAP -2 / rest 30s
Result: 4 / 5 / 5 / 4 @ 25# KB
C2
4 x 1 Rope Ascent / rest 60s
Result: I did rope lowers with a 1" diameter rope...that's all we have...
C3
Ring Row (supine) - 4 x AMRAP / rest 4 min
Result: 21 / 20 / 18 / 20
...ouch
Thursday, October 9, 2014
Tuesday, October 7, 2014
...I just realized that I forgot to put this up...
7:00am
33 minute Z1 run
5:00pm
A
Hang Power Snatch - 4 x 3.3.3 - rest 30s / 3 minutes between sets
Result: 180# on all
I decided to add 5# from September 9. This felt pretty easy. I think I could've 195#, possibly 205#.
B
BNK Jerk Grip Push Press - 12 x 3 - rest 90s
Result: 225 / 225 / 245 / 265 / 265 / 275 / 285 / 285 / 295 / 295 / 300x / 300x
Bummed I missed 300#. Hoping to hit it next time.
C
Ring Dips @ tempo 32X2 - 5 x AMRAP - rest as needed
Result: 10 / 8 / 8 / 7 / 8
...disappointing...
Sorry about not posting this.
7:00am
33 minute Z1 run
5:00pm
A
Hang Power Snatch - 4 x 3.3.3 - rest 30s / 3 minutes between sets
Result: 180# on all
I decided to add 5# from September 9. This felt pretty easy. I think I could've 195#, possibly 205#.
B
BNK Jerk Grip Push Press - 12 x 3 - rest 90s
Result: 225 / 225 / 245 / 265 / 265 / 275 / 285 / 285 / 295 / 295 / 300x / 300x
Bummed I missed 300#. Hoping to hit it next time.
C
Ring Dips @ tempo 32X2 - 5 x AMRAP - rest as needed
Result: 10 / 8 / 8 / 7 / 8
...disappointing...
Sorry about not posting this.
Wednesday, October 8, 2014
Wednesday, October 8, 2014
9:00am
3 sets
5:30pm
MAP 5's
E. 5 min AMRAP @ 85% - 7 Wallball (with slamball), 7 slamball
Result: 4 even
This should have been higher. My back was super tight on the wallballs and coming up on the slamballs. I was hoping for 7 rounds.
3 sets
A1: Primal Crawl - 60m (15m forward / 15 backward x 2) / rest 30s
A2: Side Plank - Accumulate 30s per side / rest 30s
A3: Wall Facing HS Hold - 1 + 30s (in hollow position) / rest 30s
A4: Barbell Rollouts (#95 on bar) x 8-10 / rest 30s
A5: Hollow Body Rocks - Accumulate 1 min / rest 30s
A6: Arched Body Rocks (superman position) - Accumulate 30s / rest 3 min
5:30pm
MAP 5's
A. 5 min AMRAP @ 85% - 200m Run, 10 UB Wallball (with slamball)
Result: 3 + 100m
Went out pretty hard. The run hurt the most.
3 min row @ 65-70% (sub threshold aerobic)
B. 5 min AMRAP @ 85% - 7 Box Jumps (24”), 7 Burpee
Result: 4 + 4
1st and 3rd rounds were rebound.
3 min jog @ 65-70%
C. 5 min AMRAP @ 85% - 150m Row, Hang Power Snatch x 7 (#95)
Result: 3 + 150m row
Snatches were unbroken. Transition from snatches to rower was slow. I had to reset the system each time.
3 min double under - UB sets of 10 / rest 10
D. 5 min AMRAP @ 85% - 100m Run, 10 Russian Swings @ 2 pood
Result: 3 even
I hit a wall here. A giant brick, with concrete in the middle, wall.
3 min row @ 65-70%
Result: 4 even
This should have been higher. My back was super tight on the wallballs and coming up on the slamballs. I was hoping for 7 rounds.
Sunday, October 5, 2014
Saturday, October 5, 2014
World War Fit - Austin
*scaled division*
WOD #1
11 minute timecap
21 snatches @ 95#
42 ABMAT sit ups
3 shuttle sprints
15 snatches @ 95#
30 sit ups
2 shuttle sprints
9 snatches @ 95#
18 sit ups
Sprint to the finish line
Result - 6:33 (2nd in this, 2nd overall)
Plan was to do unbroken muscle snatches, recover on the sit ups and first 2 shuttle runs, and blast the last run. This plan worked in my favor. I won my heat by passing a dude on the last sprint. I blew everyone away on the snatches, but one dude caught me on the sit ups and got a good lead on me, however, I had the upper hand with the snatches. I would smoke him on those. Low back felt pretty tight after this.
WOD #2
Thruster Ladder - 1 min @ each - if weight can't be completed, do AMRAP burpees
Result: 115 / 135 / 155 / 175 / 195 / 215 x 7 plus 1 burpee for good measure
I aggravated my back something terrible on the 195# thruster. It really, really hurt. I think the issue was that my core went loose in the bottom and my lumbar tucked under causing a slight compression on the bulging disc. Fucking wonderful.
1st place in this event, 1st place overall
WOD #3
9 minute timecap
10 pullups
30 wallball
10 pullups
30 box jump
10 pullups
30 front squats @ 115#
10 pullups
30 shoulder to overhead @ 115#
10 pullups
Result: DNF (25 front squats)
I wish I could get this one again. I'm so frustrated with my back. I had to stop 6 minutes in because my back was in so much pain. Each rep of front squats killed me. This was really disappointing. I ended this WOD 18th and was seeded 3rd overall going into the final. Unfortunately, I was forced to withdraw by my wife and it probably would have stupid to try to continue. I'm going to the chiropractor a couple of times this week. Hopefully, that will help me get back.
*scaled division*
WOD #1
11 minute timecap
21 snatches @ 95#
42 ABMAT sit ups
3 shuttle sprints
15 snatches @ 95#
30 sit ups
2 shuttle sprints
9 snatches @ 95#
18 sit ups
Sprint to the finish line
Result - 6:33 (2nd in this, 2nd overall)
Plan was to do unbroken muscle snatches, recover on the sit ups and first 2 shuttle runs, and blast the last run. This plan worked in my favor. I won my heat by passing a dude on the last sprint. I blew everyone away on the snatches, but one dude caught me on the sit ups and got a good lead on me, however, I had the upper hand with the snatches. I would smoke him on those. Low back felt pretty tight after this.
WOD #2
Thruster Ladder - 1 min @ each - if weight can't be completed, do AMRAP burpees
Result: 115 / 135 / 155 / 175 / 195 / 215 x 7 plus 1 burpee for good measure
I aggravated my back something terrible on the 195# thruster. It really, really hurt. I think the issue was that my core went loose in the bottom and my lumbar tucked under causing a slight compression on the bulging disc. Fucking wonderful.
1st place in this event, 1st place overall
WOD #3
9 minute timecap
10 pullups
30 wallball
10 pullups
30 box jump
10 pullups
30 front squats @ 115#
10 pullups
30 shoulder to overhead @ 115#
10 pullups
Result: DNF (25 front squats)
I wish I could get this one again. I'm so frustrated with my back. I had to stop 6 minutes in because my back was in so much pain. Each rep of front squats killed me. This was really disappointing. I ended this WOD 18th and was seeded 3rd overall going into the final. Unfortunately, I was forced to withdraw by my wife and it probably would have stupid to try to continue. I'm going to the chiropractor a couple of times this week. Hopefully, that will help me get back.
Thursday, October 2, 2014
Wednesday, October 1 AND Thursday, October 2, 2014
Wednesday
5 rounds - 60 - 70 - 80 - 90 - 100% effort by round
30 wallballs
25 burpees
20 box jump @ 24"
15 calorie row
Result - 8:32 / 7:25 / 6:56 / 6:14 / 5:54
Rep strategy by round:
RD1 - ( 6 / 6 / 6 / 6 / 6 )...1 burpee w/ 5 seconds rest...1 jump w/ 4 seconds rest...smooth
RD2 - ( 10 / 10 / 10)...1 burpee w/ 4 seconds rest...1 jump / step down / rest 3s...smooth
RD3 - ( 15 / 15)...1 burpee every 4 seconds...1 jump / step down / rest 2s... moderate
RD4 - (20 / 10)...1 burpee every 4 seconds...1 jump / step down / rest 2s... fast
RD 5 - Unbroken....always move...always move...sprint
Last round hurt. Back was really, really tight. Sorry I didn't get this up last night.
Thursday
A
Strict Press - Build to 1RM in 10 minutes
Result: 205 / 215 / 225 / 235X / 230PR
5# PR here. First time I've PR'd in this movement since the fall of 2012
B
3 x AMRAP Unbroken C2B Pullup - rest 3 min
Result: 9 / 9 / 7
Fucking body weight and baby hands. 2 biggest limiting factors here are weight and fear of ripping. I have control over both which is the very frustrating part.
C
2 x 500m row time trial - rest 6 min
Result - 1:22.7 / 1:36.7
...talk about being consistent...
The 1:22.7 is :0.1 over my PR fully rested. I'm happy but frustrated at the same time. I wanted to break 1:20 so badly. I feel like I'm back in high school trying to break :22.00 in the 50 freestyle. So frustrating. I was projected to be 1:18 until the last 175m. From there, I went from projected 1:18 to 1:20 within 75m, and then 1:20 to 1:22 within the last 50m...rough. On the second one, I was holding 1:21 - 1:23 for the first 300m and just died. The last 200m was around 1:46 - 1:53 depending on my level of consciousness.
5 rounds - 60 - 70 - 80 - 90 - 100% effort by round
30 wallballs
25 burpees
20 box jump @ 24"
15 calorie row
Result - 8:32 / 7:25 / 6:56 / 6:14 / 5:54
Rep strategy by round:
RD1 - ( 6 / 6 / 6 / 6 / 6 )...1 burpee w/ 5 seconds rest...1 jump w/ 4 seconds rest...smooth
RD2 - ( 10 / 10 / 10)...1 burpee w/ 4 seconds rest...1 jump / step down / rest 3s...smooth
RD3 - ( 15 / 15)...1 burpee every 4 seconds...1 jump / step down / rest 2s... moderate
RD4 - (20 / 10)...1 burpee every 4 seconds...1 jump / step down / rest 2s... fast
RD 5 - Unbroken....always move...always move...sprint
Last round hurt. Back was really, really tight. Sorry I didn't get this up last night.
Thursday
A
Strict Press - Build to 1RM in 10 minutes
Result: 205 / 215 / 225 / 235X / 230PR
5# PR here. First time I've PR'd in this movement since the fall of 2012
B
3 x AMRAP Unbroken C2B Pullup - rest 3 min
Result: 9 / 9 / 7
Fucking body weight and baby hands. 2 biggest limiting factors here are weight and fear of ripping. I have control over both which is the very frustrating part.
C
2 x 500m row time trial - rest 6 min
Result - 1:22.7 / 1:36.7
...talk about being consistent...
The 1:22.7 is :0.1 over my PR fully rested. I'm happy but frustrated at the same time. I wanted to break 1:20 so badly. I feel like I'm back in high school trying to break :22.00 in the 50 freestyle. So frustrating. I was projected to be 1:18 until the last 175m. From there, I went from projected 1:18 to 1:20 within 75m, and then 1:20 to 1:22 within the last 50m...rough. On the second one, I was holding 1:21 - 1:23 for the first 300m and just died. The last 200m was around 1:46 - 1:53 depending on my level of consciousness.
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