Friday 12/12/14
A
Squat Snatch x 2 + Hang Power Snatch x 2 + Snatch Balance x 2 + Overhead Squat x 2 - 5 sets
Result: 185 / 205 / 225X / 225X / 225X
Not happy with this at all. Everything felt slow. 225# felt like a motherfucking truck. I was very, very upset after this and my confidence level was extremely low so I went for a 1RM on back squat and hit 445# in 2 sets which is a 20# PR.
B
Strict Wgt HSPU @ 2" deficit - 14 x 2
These are becoming increasing harder. I'm not sure why. I didn't use any resistance. I could barely do 2 as it was.
C
Tricep Ext. - 4 x 10
Result: 40# on all
This was incredibly challenging after the deficit HSPU. I used to be able to rep up 40# in high school in the middle of a circuit during weights for swimming. Very disappointed.
This was a bad day, overall. Everyone has them.
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Saturday
A
"Filthy 50"
For time
50 box jumps @ 24"
50 jumping pullups
50 KB Swings @ 35#
50 Walking lunge steps
50 knees to elbows
50 push press @ 45#
50 back extensions
50 wallballs @ 20#/10'
50 burpees
50 double unders
Result - 26:25
Rep Scheme
- box jumps: 25 rebound/25 jump up to step down
- jumping pullups: 25/25
- KB swings: unbroken
- Walking lunge steps: unbroken
- K2E: 10/10/10/10/10
- push press: unbroken
- back extension: unbroken (BIG MISTAKE)
- wallball: 10/10/10/10/10
- burpees: 1 at time
- doubles: unbroken
Very big mistake to do the back extensions unbroken. I was done with everything up to wallballs around 14:30. I was hoofing. After the back extensions, I entered double cramp town in my hams. The wallballs and the burpees hurt so very badly. Good news, I hit a PR here. 25 rebound box jumps in a row is a PR by 10 reps. I could have kept going but I didn't want to burn out too fast. I'm bummed that it took me 12 minutes to finish the last 3 movements but I could barely stand up straight without my hams going haywire. This will improve.
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