Double Down

Woke feeling very rested and little stiff. The weather is great outside so I decided to lunchtime WOD and I plan on hitting Prevail up tonight. The lunch WODs help keep me out of the place that dieter's go to die, the Teacher's Lounge.

Lunch WOD
10:00 AMRAP
 200yardish Run
 10 T2B (10/9-1/6-2-2/4-2-2-2/3-2-2-1-2)
= 5 + 200 run
- The weather was just too nice not to WOD outside today, plus I've been itching to break in my new portable pull up bar. During my lunch WODs I really want to focus on my weaknesses (midline, running, gymnastics, and lactic threshold). My core is still pretty tight and fatigued and I've been done for about 30 minutes now. This was definitely a good WOD to start on. Felt good on the runs, even they were on a very uneven grass surface...just makes the core work harder right?! T2B were pretty tough after by the 3rd round, but I felt really strong in the first 2. I kept a pretty good pace I thought and tried to keep moving as best I could.

Strength
Back Squat --- 5@70%, 5@80%, 3@85%, 2@90%, 1@100%
bar(10) - 135(8) - 185(8) - 225(5) - 275(5) --- 300 - 340 - 365 - 385 - 425(2)
- I didn't get to back squat last week so I've been itching for this for awhile. My legs feel good and rested and my back feels great lately. When those two things fall into place...I get extremely excited to squat! This has been a very acclimating squat cycle. It's hard to explain the excitement of getting under a bar that previously just "felt heavy" and every week feels lighter and lighter because your getting stronger and your body is acclimating to the load. Each set tonight just got better and better. The speed of the bar and reps were moving. Typically, I stay to the plan and I would recommend others to do so. Tonight though in my last set I let my excitement get the best of me and went for a double when I should have hit a single. I've been using a lower squat max, for previously stated reasons, and I really wanted to test some waters with the max out coming in a few weeks. Tonight was fun under the bar!

425# Duece

WOD
4 rounds FT:
 5 HSPUs (UB/UB/UB/4-1)
 10 Power Cleans (135#) (UB/6-4/7-3/4-2-4)
= 4:08
- Was feeling good after the squat work and was pretty excited to get after the WOD. I really wanted to get a sub 4:00 on this one, but I fell off the wall in my 4th set of HSPUs and breaking the 4th round of cleans into 3 sets took that away. HSPUs felt a little uncomfortable. I did the 1st round strict and kipped the rest. I felt really close to the wall and I was shocked out how fatigued my shoulders felt in the 1st round. I don't know if they were worn out a bit from T2B earlier in the day or presses yesterday for strength, but man...I definitely felt something. Kips were just fine though. I was disappointed I didn't get through at least 2 rounds of cleans UB. My forearms lit up in that 2nd round and I had to drop it, same thing happen in the 3rd and 4th. They were quick drop and pick ups at least.
- I was pretty confident in my time so I accepted a bet from Charlie that if he beat me I would do 20 burpees (originally 50, but we negotiated that down a bit). He got me by 4 seconds! Pretty stoked for him and me...competition is getting better and better around the gym...gotta stay on my toes and think twice before letting go of a bar in the WODs to come!

Cash Out
I rested 30 seconds and did a 5th round.