Doubles

Got some much needed rest last night. Had an institute day at school so I got to sleep in a little more and see my kiddos before I went to work this morning. I sat around all day at work in meetings...by the end of the day I was dying to be outside and moving around. I was pretty excited heading into Prevail tonight because it was heavy back squat day. My quads are feeling a ton better after running on them yesterday (still thankful for the lessons I learned in solid high school lifting program). Still had a little lingering stiffness, but nothing horrible.

Strength
Back Squat --- 6@70%, 6@80%, 3@90%, 2@95%
bar(8)-135(8)-185(8)-225(6)-265(6)---300-340-385-405
- Felt friggin' GREAT tonight!! Had a ton of explosion out of the hole through every rep. No back pain! Plenty of depth! 405 felt great! I thought about hitting a 3rd rep, but was mindful enough to curb my enthusiasm and save it for max day in a few more weeks. Body is definitely acclimating to the stress of the cycle. Seeing a lot of good squats and numbers from others too. Got to rotate under the bar with Alex and Chris tonight. Chris is getting better and better under the bar.

WOD
21-15-9
 Hang Power Snatches (95#)  (UB--10-5--9)
 Row (cals)
 Sit ups
= 6:31
- Fun WOD. Alex, Chris, and I stayed together and pushed each other. They used the GHD for sit ups (unfortunately, I believe the GHD messes with my back so I stayed on the Abmat). Felt strong thru the snatches. My grip started to go in the round of 15 so I had to put it down just long enough to re-grip. Rows were slow and powerful. Cranked the damper up to 10 and tried to crank out a cal/pull. I was pretty close for most them. Sit ups were sit ups. Good moving WOD and fun with the fellas.

New Toys

Couldn't make it to the gym today so I headed down to my dungeon and did a modified version of the WOD at home. I was pretty stoked to do it at home actually because the new Rogue Rings I got myself for Christmas just arrived yesterday and I had been dying to use them.

Since I'm dealing with quite a few nagging injuries at the moment warming up and making sure everything is good and loose takes a while. My warm up has almost become a WOD in it's own.

WOD:
21-15-9
- Ring Push Ups
- Goblet Squats 20k KB
- Sit Ups

= 3:50

* I suck at sit ups!! I am terribly slow at them. Everything else felt good. Push Ups were unbroken. Squats were fast and low. Goblet squats were just what I needed to continue to work on my POS chain and hip hinging. I was definitely doing it right because my hamstrings were lit up afterwards instead of my quads.

Cash Out:
Max Unbroken Pull Ups = 30

*I was extremely happy with 30 because I can't even remember the last time I did pull ups in a WOD and the last few times I've jumped on a bar my butterfly kip has been all screwed up. NOT TODAY though...felt real solid all the way through the low twenties. Somewhere around 25 I started to slow down and dropped into a regular short kip to finish out.


Knowing this would be a fairly short WOD. I intended on adding a skill WOD after, but just before starting remembered about a physical therapy appointment I had in a little under an hour. So my muscle up/double under WOD will have to wait for another day.