Back On Track

Had a much better mood going into the gym tonight. Feeling pretty rested. Over the whole back squat mishap and smarter from because of it! Ready to have some redemption on the Front Squat tonight.

Strength
Front Squat - est. a new 1RM
bar(10)-135(8)-185(5)-225(2)- 275 - 315 - 365 - 385 PR - 405
- Stoked! Added another 10# to my front squat! Probably had a another 5 in there, but wanted to give 405 a crack. I thought I handled it pretty well, until I tried to stand it up..haha. My goal gets closer and closer!!! Can't wait for the next few months of training! Just gotta keep working hard and stay out of my comfort zone!

WOD
3 rds FT:
 400m Row
 21 Wall Ball Sit Ups (20#)
 12 Power Cleans (115#) (all UB)
= 10:41
- Good WOD! Pushed it pretty good on this one. The whole WOD I was chasing CT's time from the class before, which I thought was 10:26. I was around 6-8 reps in to my last round of cleans when I past that time. I thought about dropping the bar at that point for a rest, but decided to fight through it. CT started counting down and I thought he was doing it to keep me sub 11. Once I was done he pointed out that I got him by :04 because I read his time wrong. Sweet!

PC Work 
Accumulate 3:00 Chinese Arch w/ 25# - 1 loooong set. Time to up the weight!

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.