Well school is back in session so it's time to start the old routine up again. Knew I wasn't gonna be able to make it to Prevail tonight so I modified the WOD so I could do it here at school.
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Box Jumps (28"...height of our stage in the gym)
HSPUs
= 13:33
- The box jumps were a little tricky once I got started. The height of our stage was 28" first off, but the stage door is down as well. So I only had about 20-24" of depth before my face hit the stage door. Trying to rebound off the floor was tricky with the stage door. Needless to say they were a little slower than usual and I am now missing a good portion of skin off my left shin from a miss in the round of 8, which led to me no longer rebounding after that. HSPUs were cruising til I hit that round of 9. The last two rounds took up a significant amount of time 13:33. I'm having some sort of issue in my neck right now so I was a little more cautious than usual on the HSPUs. That one lit me up pretty good. Gotta get back to work on those HSPUs though.
Cash Out
Chinese Arches - 2 x 1:00
Showing posts with label HSPU. Show all posts
Showing posts with label HSPU. Show all posts
8.28.2012
7.23.2012
On the Ropes...
Feeling good despite the WOD yesterday. Ready to get after another week of Summer training. Looks like it'll be a fun week in the gym looking at the schedule...so let the games begin!
OWOD
7 x 2 Clean off Hi Blocks (@hip) + 1 Jerk - heavy as possible
bar progressions
95(3)-135-185-205 --- 225 - 235 - 245 - 255 - 265 - 275 (nailed the cleans, but lost the jerk in transition) - 275
Halting Clean Pulls - 4 x 2 @ 315
- I chose not to go to heavy on this one, because I wanted to focus more on staying tight and hitting my positions above the knee and moving to the pockets.
about and hour and half later...
Strength
HSPU - EMOM for 10:00; stay strict for as long as possible
4 - 4 - 4 - 4 - 4 - 4 - 4 kip - 4 kip - 4 kip - 4 kip
- Goal was to pick a number and stay with that number as long as possible. Also I wanted to stay strict as long as I could. I haven't done this one since school got out so it was nice to see I'm still making some progress on strict HSPUs. Dean was crushing it next to me today...he did 10 strict for 8 rounds and then got 5ish on his last two rounds...it was pretty sweet!
Weighted DH Pull Ups - 5 x 5
44# - 35# - 35# - 26# - 26#(4)
- These were rough. My arms were pretty dead at this point. I probably should have counted my 3rd and 4th set as 4s too.
WOD
10:00 AMRAP
1 Rope Climb (15')
10 Jumping Lunges
15 Wall Ball Sit Ups (20#)
= 7
- This was the first time I've done rope climbs in a WOD so I wasn't sure how it would go. The pull up work had me a little worried too. I was more worried about my shoes than anything else to be honest. They tore off some of the sole on my nikes...I really wish Reebok would restock there Nano 2.0s soon. Anyway...worst part of this WOD were the wall ball sit ups. My shoulders just kept getting rocked by these after the 3rd/4th round. I would walk over to the rope and have to take a second just to raise my arms up. The rope climbs were pretty easy. My arms don't really get gassed by them because I've learned how to support using my feet pretty good now. I figured out a nice little way to descend tonight that helped not gas me on the way down either. Fun WOD...looking forward to getting some different shoes and seeing these in some WODs in the future.
OWOD
7 x 2 Clean off Hi Blocks (@hip) + 1 Jerk - heavy as possible
bar progressions
95(3)-135-185-205 --- 225 - 235 - 245 - 255 - 265 - 275 (nailed the cleans, but lost the jerk in transition) - 275
Halting Clean Pulls - 4 x 2 @ 315
- I chose not to go to heavy on this one, because I wanted to focus more on staying tight and hitting my positions above the knee and moving to the pockets.
about and hour and half later...
Strength
HSPU - EMOM for 10:00; stay strict for as long as possible
4 - 4 - 4 - 4 - 4 - 4 - 4 kip - 4 kip - 4 kip - 4 kip
- Goal was to pick a number and stay with that number as long as possible. Also I wanted to stay strict as long as I could. I haven't done this one since school got out so it was nice to see I'm still making some progress on strict HSPUs. Dean was crushing it next to me today...he did 10 strict for 8 rounds and then got 5ish on his last two rounds...it was pretty sweet!
Weighted DH Pull Ups - 5 x 5
44# - 35# - 35# - 26# - 26#(4)
- These were rough. My arms were pretty dead at this point. I probably should have counted my 3rd and 4th set as 4s too.
WOD
10:00 AMRAP
1 Rope Climb (15')
10 Jumping Lunges
15 Wall Ball Sit Ups (20#)
= 7
- This was the first time I've done rope climbs in a WOD so I wasn't sure how it would go. The pull up work had me a little worried too. I was more worried about my shoes than anything else to be honest. They tore off some of the sole on my nikes...I really wish Reebok would restock there Nano 2.0s soon. Anyway...worst part of this WOD were the wall ball sit ups. My shoulders just kept getting rocked by these after the 3rd/4th round. I would walk over to the rope and have to take a second just to raise my arms up. The rope climbs were pretty easy. My arms don't really get gassed by them because I've learned how to support using my feet pretty good now. I figured out a nice little way to descend tonight that helped not gas me on the way down either. Fun WOD...looking forward to getting some different shoes and seeing these in some WODs in the future.
7.17.2012
Slowly Recovering
The increased volume and heavy loading leading up to the Deuce took it's toll on my body more than I thought it would. I compacted my wrist the weekend before the comp and the tweak of my shoulder at the comp really needed some R & R so that's what I gave it. I took two days off following the comp and decided to jump in for a light AM Oly session and a PM Back Squat max & WOD. Here's how that went...
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-425 - 425
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
4.03.2012
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!
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.
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
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.
3.28.2012
Spring Break WOD 12.3
Juls & I got away with Pip for a running WOD at a local elementary school this morning. Took yesterday off and just relaxed. I enjoyed a nice evening at Downtown Disney with my two lovely ladies. They danced their butts off with the live DJ and had I blast watching em!
Spring Break WOD 12.3
4 rounds FT:
450ishM run
5 Strict HSPUs (all UB)
25 squats (UB/UB/11-14/5-20)
50 DUs (UB/??/??/9-41)
= 20:54
-This was a good one for me. The runs were a little tougher than I thought they would be. The first one felt great. The second was probably my longest because I zoned out and that round was pretty much a blur. My butt started to tighten up pretty good by the third. The fourth I started moving a little faster just because I wanted to be done already.
- The HSPUs were cake. I should have raised the reps to 8-10.
- The squats got tough in the 3rd and 4th rounds. I wanted to push through that lactic threshold as best I could. I was hoping to go UB on all 4 sets, but I needed to shake em out once in the last 2 rounds.
- DUs were good except for the 2nd and 3rd round. My 1st and 4th were no problem, but those middle rounds gave me all kinds of problems. The 2nd round I know I had 4 or more misses. The 3rd I struggled from 1-30ish and I remember ripping a 10 or more to finish the set. Legs were dead in the middle rounds, but came back to me in the 4th.
Got my 3rd WOD while on vacation so I'm pumped about that. I plan on getting one more in on Friday and then it's back home Saturday morning. Looking forward to getting under a barbell soon.
Spring Break WOD 12.3
4 rounds FT:
450ishM run
5 Strict HSPUs (all UB)
25 squats (UB/UB/11-14/5-20)
50 DUs (UB/??/??/9-41)
= 20:54
-This was a good one for me. The runs were a little tougher than I thought they would be. The first one felt great. The second was probably my longest because I zoned out and that round was pretty much a blur. My butt started to tighten up pretty good by the third. The fourth I started moving a little faster just because I wanted to be done already.
- The HSPUs were cake. I should have raised the reps to 8-10.
- The squats got tough in the 3rd and 4th rounds. I wanted to push through that lactic threshold as best I could. I was hoping to go UB on all 4 sets, but I needed to shake em out once in the last 2 rounds.
- DUs were good except for the 2nd and 3rd round. My 1st and 4th were no problem, but those middle rounds gave me all kinds of problems. The 2nd round I know I had 4 or more misses. The 3rd I struggled from 1-30ish and I remember ripping a 10 or more to finish the set. Legs were dead in the middle rounds, but came back to me in the 4th.
Got my 3rd WOD while on vacation so I'm pumped about that. I plan on getting one more in on Friday and then it's back home Saturday morning. Looking forward to getting under a barbell soon.
3.20.2012
A Good Running Partner
Woke up this morning and my quads felt like crap! As the day went on though, they got a little better. Headed to Prevail a little early so I could throw Mya in the water a bit and Pip could throw rocks in the pond. Really feeling good by this point and excited to WOD. Gotta work this soreness out and for heavy squat day tomorrow!
Strength
Weighted DH Pull Ups --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
Weighted Strict Ring Dips --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
- Got to WOD with Chris & Charlie tonight. Those guys always provide a good push and a fun atmosphere. Felt strong out of the bottom on the pull ups. Ring dips felt just as good and worked on rotating externally at the top, which is really making a difference. Great work overall.
WOD
10:00 Running Clock
1 mile run
ME HSPUs
= 15
- I usually get pretty bored on runs so I ran with Mya tonight. Running with Mya keeps me moving a little faster and my mind from focusing on the monotonous task I find myself in. I made a little challenge to Chris on whether or not he could still get more HSPUs than me with his 1:00 head start on them. I was pretty close. I finished my mile at 8:30 and he had already been done for about a minute. The run wasn't my best. I felt pretty good still when I finished and think I probably had a lot more left in me. Chris had 10 done already when I walked through the door. I dropped down and hit 15 UB (kip & strict). When I got up there was about :40ish left on the clock and Chris was now at 20. I tried to shake it out real quick and get back at it, but I had nothing left. I came down and tried one more time and still had nothing left as time ran down. Chris finished with 26. He won :(
- Looking back I should've shut down my first set at 10-12 and rested and then I should have had enough juice to go in 2s or 3s.
- Overall, a fun WOD with friends and I set out to do what my main goal was...loosen my legs up a bit to prepare for heavy squat day tomorrow!
Cash Out
30 C2B Pull Ups (in fewest sets possible)
= 15-10-6
- Another challenge Charlie, Chris, & I made to have some fun tonight. Originally, cash out was only 15, but we took it up to 30 in the fewest sets possible. It took Chris 4-5 sets, Charlie 3 sets, I did 31 reps in 3 sets just so I could say I beat Charlie :)
Strength
Weighted DH Pull Ups --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
Weighted Strict Ring Dips --- 5 x 3 (3-3-3@44#, 3@49#, 3@55#)
- Got to WOD with Chris & Charlie tonight. Those guys always provide a good push and a fun atmosphere. Felt strong out of the bottom on the pull ups. Ring dips felt just as good and worked on rotating externally at the top, which is really making a difference. Great work overall.
WOD
10:00 Running Clock
1 mile run
ME HSPUs
= 15
- I usually get pretty bored on runs so I ran with Mya tonight. Running with Mya keeps me moving a little faster and my mind from focusing on the monotonous task I find myself in. I made a little challenge to Chris on whether or not he could still get more HSPUs than me with his 1:00 head start on them. I was pretty close. I finished my mile at 8:30 and he had already been done for about a minute. The run wasn't my best. I felt pretty good still when I finished and think I probably had a lot more left in me. Chris had 10 done already when I walked through the door. I dropped down and hit 15 UB (kip & strict). When I got up there was about :40ish left on the clock and Chris was now at 20. I tried to shake it out real quick and get back at it, but I had nothing left. I came down and tried one more time and still had nothing left as time ran down. Chris finished with 26. He won :(
- Looking back I should've shut down my first set at 10-12 and rested and then I should have had enough juice to go in 2s or 3s.
- Overall, a fun WOD with friends and I set out to do what my main goal was...loosen my legs up a bit to prepare for heavy squat day tomorrow!
Cash Out
30 C2B Pull Ups (in fewest sets possible)
= 15-10-6
- Another challenge Charlie, Chris, & I made to have some fun tonight. Originally, cash out was only 15, but we took it up to 30 in the fewest sets possible. It took Chris 4-5 sets, Charlie 3 sets, I did 31 reps in 3 sets just so I could say I beat Charlie :)
3.06.2012
I Love Spring!
Snoozed right through the DP this morning...literally! I hit snooze for a straight 45 minutes before I realized how long it had been going off. I guess I was a little tired. Woke up for work feeling great though. The weather was awesome when I got out of work and at that point I was a little disappointed I didn't go to DP because then I could go home with kids and hit the park up with everyone. Either way, family night at Prevail is pretty fun too! Bubs started crawling for the first time while I was doing strength. It was pretty neat that some members of our Prevail family got to share that with us.
Strength
Back Squat --- 8@65% - 8@70% - 6@80% - 6@85% *425 1RM*
bar(8) - 135(8) - 185(8) - 225(6) --- 277 - 297 - 340 - 365
- Well after two weeks of struggling with the BS I finally decided to back down my 1RM to where I originally started the program on. I have to say it was a very good decision. The sets were still tough, but I'm able to stay in a much better position through out the squat. Changing 1RMs after starting a program was a dumb mistake. I knew better and it will not be done again. Solid workout tonight. Really focused on using the glutes more and definitely felt the difference on the way up. My form is getting better as well. I'm hinging better and am more stable with the knees at heavier weight. Gotta love progress. Best part about form getting better is when I get done with squatting and I can actually stand up right because my back wasn't surrendered at all.
WOD
15:00 AMRAP
3 HSPUs (all strict and UB, except for 1)
6 SDHPs (85#) (all UB)
9 Goblet Squats (53#) (all UB)
200m Run
= 7 + 9
- Very excited about this WOD for several reasons. 1) pretty excited it was altered for the great weather and the run was added in and 2) I needed a good long WOD to push through.
My back and hamstrings were already pretty tight and starting to stiffen up from the squats so I knew I had to be very careful with the SDHPs involved. After the first two runs I'm sure I was looking pretty funny because I wasn't in pain, but I was pretty locked up in lower back. The runs were great and terrible. The last 50ft or so before the turn around point you come around the building and just get hit by a wall of gusting wind. Once you turned around though it was awesome to have at your back. All the HSPU work I've been doing paid off in this one. Everything rep was strict and UB. I fell off once because I lost my balance a bit. Reps were very fast too and they never felt fatigued. SDHPs were slow and precise to make sure my back was good. Goblets they were a burner. Felt good though. I paused once or twice in the early rounds as the lactic acid started to build really quickly, but once CT & Jon started to pull ahead on the runs that wasn't an option anymore. It was good thing they did. It really helped me push through and get a little mental toughness in. I finished behind CT by 9 reps and managed to catch Jon C on the last run in and pulled ahead on the HSPUs.
It's nice to see Matt K & Jon C really stepping up their game lately at the gym as they get in better shape. There is gonna be some good competition this Spring & Summer at Prevail. I can't wait!
Strength
Back Squat --- 8@65% - 8@70% - 6@80% - 6@85% *425 1RM*
bar(8) - 135(8) - 185(8) - 225(6) --- 277 - 297 - 340 - 365
- Well after two weeks of struggling with the BS I finally decided to back down my 1RM to where I originally started the program on. I have to say it was a very good decision. The sets were still tough, but I'm able to stay in a much better position through out the squat. Changing 1RMs after starting a program was a dumb mistake. I knew better and it will not be done again. Solid workout tonight. Really focused on using the glutes more and definitely felt the difference on the way up. My form is getting better as well. I'm hinging better and am more stable with the knees at heavier weight. Gotta love progress. Best part about form getting better is when I get done with squatting and I can actually stand up right because my back wasn't surrendered at all.
WOD
15:00 AMRAP
3 HSPUs (all strict and UB, except for 1)
6 SDHPs (85#) (all UB)
9 Goblet Squats (53#) (all UB)
200m Run
= 7 + 9
- Very excited about this WOD for several reasons. 1) pretty excited it was altered for the great weather and the run was added in and 2) I needed a good long WOD to push through.
My back and hamstrings were already pretty tight and starting to stiffen up from the squats so I knew I had to be very careful with the SDHPs involved. After the first two runs I'm sure I was looking pretty funny because I wasn't in pain, but I was pretty locked up in lower back. The runs were great and terrible. The last 50ft or so before the turn around point you come around the building and just get hit by a wall of gusting wind. Once you turned around though it was awesome to have at your back. All the HSPU work I've been doing paid off in this one. Everything rep was strict and UB. I fell off once because I lost my balance a bit. Reps were very fast too and they never felt fatigued. SDHPs were slow and precise to make sure my back was good. Goblets they were a burner. Felt good though. I paused once or twice in the early rounds as the lactic acid started to build really quickly, but once CT & Jon started to pull ahead on the runs that wasn't an option anymore. It was good thing they did. It really helped me push through and get a little mental toughness in. I finished behind CT by 9 reps and managed to catch Jon C on the last run in and pulled ahead on the HSPUs.
It's nice to see Matt K & Jon C really stepping up their game lately at the gym as they get in better shape. There is gonna be some good competition this Spring & Summer at Prevail. I can't wait!
2.27.2012
Hanging In There
Got some good rest yesterday. Got my meals cooked for the week. Spent some quality time with the kiddos to recharge the battery a bit. Feeling good about this week. My throat and voice are still on the mend, but it'll pass soon enough. Really want to get some solid WODs in early this week and continue to work on skills and weaknesses at school.
Was in a pretty deep sleep when alarm went of this morning and hit snooze a few times. God gave me the nudge I needed to start off on the right track since my alarm wasn't cutting it. Sawyer started waking up because his noonie fell out of the crib at 5a. Just enough time to go get him and sent him back to bed and get up and out the door to the gym.
Strength
Back Squat --- 10@60%-10@65%-8@70%-8@75%
bar(10)-135(10)-185(10)-225(10)---275-295-320-342
- Today was rough. Back was a little tender from all the burpees yesterday and the heavy load didn't help any. Back was pretty tight and tender afterwards for a few hours. This is a mean cycle, but I'm definitely getting stronger. It's challenging for sure.
WOD
8:00 AMRAP
5 Ring Dips (all UB)
10 Ball Slams (30#) (all UB, but some were slower than others)
30 DUs (couple UB, couple one miss, one multiple miss)
= 7 + 26
- Good WOD to start the week. Goal was to get 8+ and I just missed it. Slightly disappointed for making it to 8, but it wasn't for breaking down so I'm ok with that. I had one terrible round (2 or 3) on the rope where I missed 3-4 times. The others were UB or one miss. I blazed through the dips and I slowed on the slams, but not terribly I think. Throat gets pretty dry pretty fast right now. That makes it somewhat hard to breath after a few minutes in. Once I heal up, I expect to get a little bit of conditioning back.
School Work
Rehab work on back
- Like I said earlier...back was pretty tender. Did some rehab drills and it felt a lot better. Need to ice more frequently at night and be more diligent about doing my drills to keep my back strong.
4 HSPUs OTM for 10:00
5-4-4-4-4 (strict)/4-4-4-4-4(kip)
- Haven't done these in a few weeks so I wanted to get some work in early in the week. Felt strong on all the strict ones. The last set of kips got tough to lock out, but no misses. Happy with the work.
Was in a pretty deep sleep when alarm went of this morning and hit snooze a few times. God gave me the nudge I needed to start off on the right track since my alarm wasn't cutting it. Sawyer started waking up because his noonie fell out of the crib at 5a. Just enough time to go get him and sent him back to bed and get up and out the door to the gym.
Strength
Back Squat --- 10@60%-10@65%-8@70%-8@75%
bar(10)-135(10)-185(10)-225(10)---275-295-320-342
- Today was rough. Back was a little tender from all the burpees yesterday and the heavy load didn't help any. Back was pretty tight and tender afterwards for a few hours. This is a mean cycle, but I'm definitely getting stronger. It's challenging for sure.
WOD
8:00 AMRAP
5 Ring Dips (all UB)
10 Ball Slams (30#) (all UB, but some were slower than others)
30 DUs (couple UB, couple one miss, one multiple miss)
= 7 + 26
- Good WOD to start the week. Goal was to get 8+ and I just missed it. Slightly disappointed for making it to 8, but it wasn't for breaking down so I'm ok with that. I had one terrible round (2 or 3) on the rope where I missed 3-4 times. The others were UB or one miss. I blazed through the dips and I slowed on the slams, but not terribly I think. Throat gets pretty dry pretty fast right now. That makes it somewhat hard to breath after a few minutes in. Once I heal up, I expect to get a little bit of conditioning back.
School Work
Rehab work on back
- Like I said earlier...back was pretty tender. Did some rehab drills and it felt a lot better. Need to ice more frequently at night and be more diligent about doing my drills to keep my back strong.
4 HSPUs OTM for 10:00
5-4-4-4-4 (strict)/4-4-4-4-4(kip)
- Haven't done these in a few weeks so I wanted to get some work in early in the week. Felt strong on all the strict ones. The last set of kips got tough to lock out, but no misses. Happy with the work.
2.13.2012
Rest Periods Are Never Long Enough
Happy Monday baby!! Woke up feeling great today! Got plenty of rest last night. Actually made it to bed before 11p and think I was asleep even by 1115ish. The sickness is finally on it's way out of the house and the kids are back to sleeping through the night...just had to deal with Mya trying to sleep on my side of the bed so she could catch the breeze coming through the crack in the window. Got to the gym on time...might have been a minute or two early even...it's BACK SQUAT DAY FOLKS...SO YOU KNOW I"M EXCITED!!
Strength
Back Squat --- 60%x10x1, 70%x8x1, 75%x6x1, 80%x4x1
bar(10) - 135(10) - 185(5) - 225(5) --- 255(10) - 300(8) - 320(6) - 340(4)
- Focus was initiating with the hips back, big chest, flat back, getting as low as possible, and keeping the knees out while driving out the hole.
- Felt very strong throughout all sets. Everything felt light on the back. The higher rep counts are gonna take some time getting used too. Definitely had to work for some reps in the last two sets. Kept a good pace in all the sets.
- Excited to start this new squat cycle and see where I end up at the end of the next 8 weeks.
WOD
3 rounds of:
:45 Row (cals) [20-15-13] *Damper @ 10 for rds 1&2, 7 for rd 3*
:15 REST
:45 C2D Push Ups [38-24-22]
:15 REST
:45 Lateral Hops [56-47-52]
:15 REST
:45 T2B [13-12-11]
:15 REST
1:00 REST
= 323
- This was a good one. That 15 seconds of rest just disappears as you are walking down the stairs after the row and I swear it never existed whenever I finished my lateral hops. Felt like I turned around to walk to the bar and buzzer blew. I'm getting better at T2B, but I still suck at em. I couldn't find a stinkin' groove in the kip at all. It was terrible. By the third round I found it very difficult to even breath while hanging on the bar because I was so winded. My biggest mistake was moving the damper down to 7 on the last row. I thought this might help since I was getting tired. It did not! All it did actually was slow me down because I was so used to pulling with more resistance that I felt slightly off balance pulling the whole round.
- Good effort...definitely left hurting a bit.
Cash Out
10 TGUs (20k) *alternate arm every rep*
- Needed to work on my shoulder and mid-line some more. Thought about going heavier, but 20k wound up being just right for my shoulder. Gonna continue to work these in after WODs. My shoulder felt great throughout the day afterwards.
Extra Credit (Lunch Time work)
3 rounds of 3:00 running clock
ME UB Strict HSPUs
30 Sit Ups
Rest the remainder of the round
= 10-7-5
- HSPUs were supposed to be the cash out at Prevail this morning, but I chose to do them later at school. My sit ups are super slow so I figured they would be good to toss in there. This was nothing more than just getting in some work on my weaknesses. It did just that.
Strength
Back Squat --- 60%x10x1, 70%x8x1, 75%x6x1, 80%x4x1
bar(10) - 135(10) - 185(5) - 225(5) --- 255(10) - 300(8) - 320(6) - 340(4)
- Focus was initiating with the hips back, big chest, flat back, getting as low as possible, and keeping the knees out while driving out the hole.
- Felt very strong throughout all sets. Everything felt light on the back. The higher rep counts are gonna take some time getting used too. Definitely had to work for some reps in the last two sets. Kept a good pace in all the sets.
- Excited to start this new squat cycle and see where I end up at the end of the next 8 weeks.
WOD
3 rounds of:
:45 Row (cals) [20-15-13] *Damper @ 10 for rds 1&2, 7 for rd 3*
:15 REST
:45 C2D Push Ups [38-24-22]
:15 REST
:45 Lateral Hops [56-47-52]
:15 REST
:45 T2B [13-12-11]
:15 REST
1:00 REST
= 323
- This was a good one. That 15 seconds of rest just disappears as you are walking down the stairs after the row and I swear it never existed whenever I finished my lateral hops. Felt like I turned around to walk to the bar and buzzer blew. I'm getting better at T2B, but I still suck at em. I couldn't find a stinkin' groove in the kip at all. It was terrible. By the third round I found it very difficult to even breath while hanging on the bar because I was so winded. My biggest mistake was moving the damper down to 7 on the last row. I thought this might help since I was getting tired. It did not! All it did actually was slow me down because I was so used to pulling with more resistance that I felt slightly off balance pulling the whole round.
- Good effort...definitely left hurting a bit.
Cash Out
10 TGUs (20k) *alternate arm every rep*
- Needed to work on my shoulder and mid-line some more. Thought about going heavier, but 20k wound up being just right for my shoulder. Gonna continue to work these in after WODs. My shoulder felt great throughout the day afterwards.
Extra Credit (Lunch Time work)
3 rounds of 3:00 running clock
ME UB Strict HSPUs
30 Sit Ups
Rest the remainder of the round
= 10-7-5
- HSPUs were supposed to be the cash out at Prevail this morning, but I chose to do them later at school. My sit ups are super slow so I figured they would be good to toss in there. This was nothing more than just getting in some work on my weaknesses. It did just that.
2.10.2012
Up Again...
Rough night with kids so there was no waking up for DP going on today. Wouldn't be able to make it to Prevail tonight either so I put a little something together during my lunch again to keep me from hanging around in the teacher's lounge (if you didn't know this...it's the worse place to hang out at if you are trying to eat healthy...and YES I love hanging out there most days).
Skill
4 HSPUs OTM for 10:00
4 - 4 - 4 - 4 - 4 - 4(1 kip) - 4(3 kip) - 4(all kip) - 4(all kip) - 4(all kip)
- Been working on better technique for awhile now. Had to take some time off due to the shoulder problems though so it's been awhile.
- Really focusing on strong hollow hold, descending to a tripod position, driving up in a pressing motion (as if under a barbell) to transfer strength. On the kip, keeping that hollow hold through the loading and driving the heels straight up, instead of into the wall.
- Technique seems to be working. Got through the first 5 sets unbroken and felt very strong. Most of the kips felt strong as well. There were a couple I could instantly tell I kicked more into the wall and struggled to lock out. The ones where my position is good on the load and kick is up feel weightless, literally.
- This was a very big confidence booster for me. I tried this back in late Nov. - early Dec. and did 5s, instead of 4s, and struggled badly. I couldn't complete the 5 reps in the minute on any of the last rounds I believe, even with kipping.
Last set of HSPUs...all kips
Skill
4 HSPUs OTM for 10:00
4 - 4 - 4 - 4 - 4 - 4(1 kip) - 4(3 kip) - 4(all kip) - 4(all kip) - 4(all kip)
- Been working on better technique for awhile now. Had to take some time off due to the shoulder problems though so it's been awhile.
- Really focusing on strong hollow hold, descending to a tripod position, driving up in a pressing motion (as if under a barbell) to transfer strength. On the kip, keeping that hollow hold through the loading and driving the heels straight up, instead of into the wall.
- Technique seems to be working. Got through the first 5 sets unbroken and felt very strong. Most of the kips felt strong as well. There were a couple I could instantly tell I kicked more into the wall and struggled to lock out. The ones where my position is good on the load and kick is up feel weightless, literally.
- This was a very big confidence booster for me. I tried this back in late Nov. - early Dec. and did 5s, instead of 4s, and struggled badly. I couldn't complete the 5 reps in the minute on any of the last rounds I believe, even with kipping.
First set of HSPUs...all strict
WOD
4 rounds of:
2 Muscle Ups
30 DUs
= 7:16
- Nothing too crazy here. Second attempt at incorporating MUs into a WOD and finally successful!! I wanted to wear the shoulders out just a bit while still being able to pull off MUs. I did the first two rounds unbroken for both movements. On the third round, I got the first MU and struggled for a while to get the second. Finished third round in 4:52. Really had to work for the last 2 MUs.
- Definitely good progress. Just gotta keep hitting it weekly.
2.02.2012
Struggles
After feeling great for so many days in a row, I was due for a rough one. Tried to wake up for DP this morning, but it just wasn't happening. Sat up in bed when the alarm went off and my shoulder was in knots. Today was Snatch singles and I knew it wasn't going to go well. I skipped out on DP and hit up the last evening class of the day.
I worked on trying to loosen my shoulder up all day at school. I rolled out. I did my rehab routine. Just wasn't happening.
Strength
Snatch 1-1-1-1-1@70-77-85-93-101%
bar(pro.) - 95(3 pos.) - 115 - 135 --- 155 - 170 - 187 -205 - 205 - 225 - 225 - 225
- Broke into a really good sweat during warm ups. Shoulder was still tight, but felt a little better. There is no pain, but it just won't sit back. ARRGGG! Everything felt pretty rough. I was doing reps cock eyed (one arm higher than the other) because I was thinking about it so much.
- I hit 205 and actually felt solid about it. My arms were even in the catch. It felt strong. I thought about stopping there, but since I had time I decided I would give a PR a try. Mentally, at this point, I was pretty blown. I was starting to get cold from helping a friend out with his lift, add that to the frustrations with the tightness and I knew it would be a tough chance. That last lift felt good enough though to tempt me.
- Pulled too hard too fast on the 1st attempt at 225 and never made it under. Slowed down the lift on the 2nd and I was under it, but just couldn't stabilize. The 3rd attempt was a joke...should have stopped while I was ahead. I guess I never was ahead though. :/
WOD
Kristina's Bday WOD
10:00 AMRAP
33 cal Row (only to start)
3 HSPUs
6 Russian Twists (20#)
9 Power Cleans (135#)
= 6 + 11
- Had plenty of frustrated energy to take out on this one. The row I got done around 1:15ish. Good strong hard pulls. Surprise to me, my shoulder felt good enough to do HSPUs. Every round was unbroken. The first round I was a little slow as I struggled to find my balance. All my other rounds were fast and easy. Pete's tips on the kip have really helped speed those along and allow me to hold serious fatigue off a longer. The twists were a bit of a joke to this WOD. All they allowed me to do was catch my breath before the cleans again. I believe I went unbroken for the first two, possibly 3 rounds. Then it was 5-4 and 4-4-1 mixing for the remainder of my rounds. That 135 got a lot heavier than I anticipated.
I worked on trying to loosen my shoulder up all day at school. I rolled out. I did my rehab routine. Just wasn't happening.
Strength
Snatch 1-1-1-1-1@70-77-85-93-101%
bar(pro.) - 95(3 pos.) - 115 - 135 --- 155 - 170 - 187 -
- Broke into a really good sweat during warm ups. Shoulder was still tight, but felt a little better. There is no pain, but it just won't sit back. ARRGGG! Everything felt pretty rough. I was doing reps cock eyed (one arm higher than the other) because I was thinking about it so much.
- I hit 205 and actually felt solid about it. My arms were even in the catch. It felt strong. I thought about stopping there, but since I had time I decided I would give a PR a try. Mentally, at this point, I was pretty blown. I was starting to get cold from helping a friend out with his lift, add that to the frustrations with the tightness and I knew it would be a tough chance. That last lift felt good enough though to tempt me.
- Pulled too hard too fast on the 1st attempt at 225 and never made it under. Slowed down the lift on the 2nd and I was under it, but just couldn't stabilize. The 3rd attempt was a joke...should have stopped while I was ahead. I guess I never was ahead though. :/
WOD
Kristina's Bday WOD
10:00 AMRAP
33 cal Row (only to start)
3 HSPUs
6 Russian Twists (20#)
9 Power Cleans (135#)
= 6 + 11
- Had plenty of frustrated energy to take out on this one. The row I got done around 1:15ish. Good strong hard pulls. Surprise to me, my shoulder felt good enough to do HSPUs. Every round was unbroken. The first round I was a little slow as I struggled to find my balance. All my other rounds were fast and easy. Pete's tips on the kip have really helped speed those along and allow me to hold serious fatigue off a longer. The twists were a bit of a joke to this WOD. All they allowed me to do was catch my breath before the cleans again. I believe I went unbroken for the first two, possibly 3 rounds. Then it was 5-4 and 4-4-1 mixing for the remainder of my rounds. That 135 got a lot heavier than I anticipated.
1.17.2012
Dead Legs!
Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Strength
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around.
--An ice bath may be in my future soon.
Fifth set of 5 @ 255lbs (85% of 1RM)
WOD
8:00 AMRAP
5 HSPU
7 Hang Power Cleans (115#)
10 Box Jumps 24"
= 5 rounds
- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed.
-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one.
-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder.
- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident.
- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual.
Gonna rest up and get after it at the end of the week.
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