Saturday, January 30, 2016

A

Strict Deficit HSPU (3-4.5"") - accumulate 28 reps NOT for time

 

Result: 14 @ 4.5" (3 / 3 / 2 / 2 / 2 / 1 / 1) + 14 @ 3" (3 / 3 / 4 / 4)

 

This wrecked me right out of the gate. Surprisingly, the most difficult portion of this was the lock out. Had to break it up this way because of how increasingly difficult the 4.5" was becoming.

 

B

Strict Wtd. CTB Pull-ups - accumulate 28 reps NOT for time (20# vest)

 

Result: 5 / 5 / 5 / 4 / 4 / 3 / 2

 

Just stuck with my bodyweight on this.  It was tough enough. I attempted with the vest, but that would've taken a very long time and I was barely able to knock 1 rep with the vest and it wasn't fully strict.

 

C

Strict Wtd. Ring Dips - accumulate 28 reps NOT for time (20# vest)

 

Result: 8 / 8 / 6 / 4

 

This was actually the easiest part. Must be because of the shorter moment arm? Great mechanical advantage due to positioning? Not sure, but I'm confident in my ring dip ability compared to the other 2 movements.

 

+

for time:

10 Thrusters @ 135#

3min AB/Row @ 200W 

Rest 3min

x3 sets

 

Result - 3:21 / 3:18 / 3:17

 

135# thrusters felt like butter. Lightest that these have EVER felt in my fitness career. This wattage on the AD was very doable, but still increased respiration, so I think we achieved what we were attacking here.

 

+

10 UB CJ @ 135#

10 Lateral Burpees over Bar

3min AB/ROw @ 200W

x3 sets

 

Result - 3:49 / 3:55 / 3:54

 

C + J were butter but the burpees did get a little spicy toward the end of each set, which proposed a slight challenge on PRE on the AD. Overall, I liked it. Unfortunately, I was pretty trashed after all of this morning. I think a mixture of a low mental state + not being able to enjoy a full breakfast before I trained this morning. 

 

I've linked up with a nutritionist and she's put a together something good. I'm going use combine what she has given me with what you've given me, Kyle. I think that's going to be the best method.  

+

OLD ED Core