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.