Too Greedy...

Here it is..Max Week! I've had some good sessions under the bar the last 8 weeks time to see if it's paid off. It has...it definitely has...not it's time to put my money where my mouth is. My legs felt pretty dead heading into the gym, but my energy level felt good.

Strength
Back Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(3)-275(3)- 315 - 365 - 405 - 455 - 485 - 475
- Greed...that's what wrecked me tonight. I'm usually a pretty good judge on what I can and can not handle...tonight though I was not. I hit 455 (only 5# under current PR) easy, which led me to think I had 485 no problem. I was wrong. Slightly depressed at my miscalculation I tried to go for 475 and failed there too. I truly believe 475 is there, probably should have given it one more try, but I ran out of time. I may take another crack at it later in the week depending on how the rest of the week goes.

WOD
3 rds FT:
 400m Run
 25 Walking Lunges
 10 K2E (UB-UB-8/2)
- Pretty easy WOD. I suck at running...we all know this. I pushed my runs as best I could. The lunges were no biggie. Probably my best performance on K2E though ever. I had a nice kip going on 3 rounds...very happy with that. Definitely felt all the core work I've been doing pay off on this one!

Getting Ahead

Feeling a little stiff today. I don't really know why because I pretty much lounged all day yesterday. This is the last week of the regular season for track. I got two dual meets and Conference meet to cram in this week so getting to the gym is gonna be rough. Lots of standing around so I'm sure I'll be feeling it by the end of the week. Gonna see how much I can cram in tonight at Prevail.

Strength
Power Snatch + OHS --- 65-75% x 1+1 x 7
Progressions - 95(3) --- 145 - 145 - 145 - 155 - 155 - 165 - 165
- I was coming in on a little bit of time crunch rushing to the gym from practice. For as stiff as I felt, my warm up was not as good as it should have been. I felt it during my first 3 sets. My first set, I was completely on my toes for the OHS. I descended too fast. It was just terrible. Second set was a little better. The third set I was finally feeling a good groove in my mechanics and my body temp was finally starting to rise. I was very pleased with my last 4 sets. The snatches had good snap at the hips and strong punch on the receive. I focused a lot on keeping that bar path closer with a tighter pull. On the OHSs, I kept control all the way down and paused for a 2 count at the bottom to get comfortable there and really focus on finding my heals and that last inch or two of depth. Felt good.

WOD 1
4 rds FT:
 20 Walking Lunges
 10 C2D Push Ups (all UB)
 10 Ring Dips (UB/UB/UB/5-2-1-1-1)
= 4:13
Rest 1:00
Bonus rd = 7:09 (push ups still UB, ring dips 2-1-1-1-1-1-1-1-1)
 -This was a decent WOD. It wasn't all that bad until the 4th round and it just slammed me on the ring dips. I was cruising through it at a pretty pace and then my ring dips just disappeared. I took a minute rest and was gonna try and squeeze 2 more rounds in, but my ring dips were just gone so I called it at one. I didn't see a point in continuing with that pace. My arms were pretty gassed up to say the least when I was done.

Make Up Strength
Find a 1RM Weighted Pull Up
58#

Cash Out
50 T2B (fewest sets possible)
11-6-10-11-5-5-2 = 7
- Continues to be work in progress, but I'm feeling a lot more comfortable in the kip.

WOD 2
3 rds FT:
 150' OH Carry (snatch grip; 135#)
 150' Tire Flip
= 10:33
- This was a fun one. I won't be able to make it in tomorrow and I was still feeling good so I decided to throw this one together. I haven't gotten to use the tire yet so why not, right? The OHCs felt good. The last carry was starting to get tough, especially the last 75'. The tire flips weren't bad, until the last 75' of the second round. My legs started to go, then my back started to tighten, my lungs were pushing it. I was having some fun with it that's for sure. The third round of flips got me! I stopped and bent over on the tire 2-3 times to get my wind back a bit. I did this one solo. If I was being pushed, I bet I could get inside the low 9s, maybe high 8s. Definitely a fun WOD. Gonna have to play with both movements some more.

Reunion Episode

What a difference a crowd makes! I was the only solider on Tuesday at the DP and today I walked into a gym full of people, new and old. We had some old GYGers visit today, Ritchie and B-Rad.

I love working out with Ritchie. He is a good mover, as long as the WOD doesn't involve running. He is a strong guy with a solid work ethic, overall good dude.

As usual, we had the normal DPers and few new people as well. Prevail was buzzing today!

Strength
Deadlifts 5-5-5 @ 40-50-60%
Loads were 165-205-245 + blue band
- I added the blue band today to work on speed pulls. Quick tap and go pulls. The band really adds some snap once the bar travels past the knees. Solid work.

WOD 1
3 rounds of:
   10 Thrusters (110#)
   15 Walking Lunges
   20 Sit Ups
= 4:07

- My goal today was to not let Mark beat me! I'm a sucker for a good competition. I went through everything unbroken. Thrusters were solid. Shoulder felt great going OH. Almost no pain at all today in general mobility of it. No repped myself twice on the lunges. First round of sit ups I flew through which really surprised me because generally I'm pretty slow at these. Second and third rounds were pretty quick as well, much faster than my typical pace. Hopefully that means my core is getting a bit stronger finally with all the crap I've been doing strengthen it.

Cash Out
3 rounds of:
   Max Pull Ups 7-6-5
   Max Ring Dips 6-5-5
*used a 24# KB
**rest 60-90 seconds between rounds

WOD 2
50 DUs
25-20-15-10-5
   Push Ups
   Squats
50 DUs
= 5:22

- Gotta keep adding body weight WODs in at work so I can catch up to the little guys at Prevail. This one fit nicely into my lunch time. I was really happy with this one. All DUs were unbroken, felt especially to do the last 50 that way. Arms were pretty tired and legs were feeling swollen, to keep the rope going felt good. Squats were all unbroken and the burn kicked in during the 20 and never left. To fight through that was exactly what I need.

*Been doing some skin the cats, banded front/back lever, and static hollow holds on the rings at work lately. I definitely think it is helping bring up my core and shoulder strength/flexibility.