Lots and Lots of Legs

As I write this tonight I can feel the DOMS creeping into my thighs. Last two days I've put a lot pressure on em. Gettin' a little tight, but I'm recovering well. Golfed for the first time in 2 years yesterday...it reminded me why I don't try to get out anymore...I'm terrible. I'm pretty content being terrible that way though so it's okay. I have my shots here and there, but I do enjoy a good cart ride in the sun. It'll be a long time before I ever play 18 holes again though. My ADD can't handle being on the course that long. Here's the run down of the last two days.

6.26.12
Hill Work @ Hart's Hill
5 bounds x 5 (roughly 48' covered)
50yd Sprints x 10 (:75 Rest)
- Stayed with the same volume this week because of the comp coming up. I probably will skip the hill next week altogether until the comp is done. Took the rest time down to see how my lungs and legs would respond. Still felt real good. Actually, I think I recovered faster and better than last week when I gave myself more time.


6.27.12
OWOD
Snatch - 20:00 to a heavy single (more like 30)
bar progressions
95(3)-115(2)-135-155-165-175-185-195-205- 215 - 215 - 215 -215 - 215 - 215
- As I headed North on this one I was feeling really good. I actually thought til 215 that it might be a PR type of day. 207 is 90% so I'm still working in the range that I would like to be in. I would like to be a little more consistent heading into the comp, but we'll see. Turnover is killing me right now. I was supposed to some Snatch pulls, but with all the misses today I figured I would skip them. I recorded my 3rd attempt, but of course I made it easy so the vid wasn't much help. I used straps today once I got above 200 because my forearms were just fatigued...maybe from golfing...I don't know.

Back Squat - Doubles; 10:00 EMOM @ 80-90%
135(8)-225(8)-315(5) ---
365 - 365 - 365 - 385 - 385 - 385 - 405 - 405 - 405 - 405
- Needed some nice heavy lifting to blow some frustration off from the Snatch work. Been wanting to do some ME work on squats for awhile now. Looking back I would have done 365 x 2, 385 x 2, 405 x 3, and 415 x 3. Don't get me wrong those last 4 sets of 405 were well earned, but I would have like to have gotten to 415 for at least 2 sets. Not gonna get back to 500 taking the easy way out. I have to keep that in mind when going under the bar more consistently.

WOD
10-1
  KB Swings (53#)   (All UB)
1-10
  Box Jumps (30")   (yep..I had some misses and pauses)
= 5:27
- I've never done tall box jumps before and now that I've done em...I don't get all the fuss about em. If any thing they seemed a little easier to rebound off of them because you had to slow down and step off correctly. Once you get used to the drop, I don't think it's any different than a regular 24" box. KB swings were money tonight, usually they tear my POC up. I should have used the bigger bell, but I was more focused on working the box jumps than anything else.

That's Alot of Suck

Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.

Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.

Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.

WOD
12:00 AMRAP
   200m Run
   10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.

Cash Out
HSPU practice