Skipped out on my DP friends this morning because of the cold and knowing it was a max out day again. Getting warmed up in the morning is becoming pretty difficult, so I decided to put it off til this evening.
School Work
Unbroken DUs = 131 - 117
Skin the Cat = 2 x 5
T2R = 2 x 10
FG Ring Pull Ups = 2 x 5
- Got to do some light work during my lunch hour again today. Heard about some buddies doing some DUs over 200 so I figure I would give it a go. I was excited about the 131 and even more excited about the 117 because it was the first time I've put back to back hundos together. That was my best shot though and I'm pretty happy with my progress. T2Rs I threw in because I need to start working on my core more. I feel like they are slightly easier than T2B, but that's the best I can do at school. The FG Ring Pull Ups are muscle up training. Keeping my forearms locked and wrists resting on the rings was rough and gassed me pretty good. I need as much grip strength as I can get.
Arrived at Prevail for the 6:30p class. Small group on a Friday night, but good peeps none the less. I had been debating on back or front squat all day. Thought I was settled on back squat because I was a little intimidated by going for my front squat PR. Wasn't quite sure if I was in the mood or feeling up to the challenge. That didn't last long. As I started warming up, everything was feeling really solid and fluid again so I made a few mental changes.
I have an issue with fear. I don't like the way it makes me feel. A verse I have tattooed on my left shoulder says:
"So we may boldly say: The Lord is my helper; I will not fear. What can man do to me?"(Heb 13:6; NKJV)
I don't like to run or hide from a situation. I had to ask myself why I was letting a stinkin' bar determine my lift. A simple adjustment in attitude and that old Front Squat PR was going down.
Strength
Front Squat
bar(8) - 135(5) - 185(3) - 225 - 275 - 295 - 315 - 335 - 355 - 365 PR
- Just like warm ups, all the lifts felt great from the beginning. I got to 315 and started giving the bar a little attitude. I'm a firm believer about addressing the bar aggressively. Your attitude towards the bar gets you mentally set for the lift itself. The bar wants to staple you to the floor. Approach it softly and unfocused and it will. Address it aggressively and you can feel the submission as it comes off the rack. Mentally, I know from the lift off whether this lift is gonna be easy or hard, whether it's gonna made or missed. I've been doing it this way since high school and big lift after big lift, year after year, the proof is always in the PR! 335 felt a little heavy on the lift off, but light on the squat. I knew I had to come a little harder for the next one. I thought about inching my way up to 355, but thought that was more of the bar getting to me than what I could actually do. I jumped right to 355 and before I let my head play anymore games with me. Felt solid through the squat with a slight struggle coming up. I knew there was more still and now I was really excited. Went to 365. It felt lighter than the last lift coming off the rack. Felt steady going down. Had to fight for this one, but the bar kept moving. Knees caved a bit and I know my back rounded a little more than I am comfortable with so I called it a night. Walking away happy and hungry again! Feels great!
WOD
50 cal Row
2 rounds of:
10 pull ups
20 Thrusters 115#
30 Ball Slams 30#
= 8:46
- I hate rowing! I'm pulling and pulling and I'm watching Andy just gradually pull away from every stroke with ease...AARRGGGG! Got done in 2:24ish.
- Pull ups were cake today. Really keeping a better grip lately and being able to pull just a few more when I'm tired. Unbroken & 6-4
- I thought I could do both unbroken before the WOD started, but that didn't happen. Unbroken & 10-5-5
- First time doing ball slams at Prevail and I'm not mad about that. The ball gets stinking heavy fast. Arms were just gassed. Legs started to go in the first round at about 13ish. Very disappointed with this portion of the WOD. My technique was garbage and my pace was horrible. I had several lazy slams.
--Overall, I knew Alex was fast on ball slams and pull ups. I had catching up to do since I was last off the rower. I faced away from Andy and Alex when I started my thrusters. I knew this is where I would catch up and I didn't want my pace screwed up. I kept my pace and just kept waiting for the bar to drop because I knew I had that first set unbroken no problem. I beat everyone off the bar and just kept moving and never looked back. Solid effort, except for the stupid green ball part.
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