Training (8a)
A. Deadlift; build to a tough single
*Built quickly to 455#
+
21-15-9
Deadlift 315#
row calories
*4:29
*All DL U/B. First time ever being able to string that many together. 21 felt pretty solid. 15 got tough for the last 2-3 reps and then 9 wasn't terrible. Was more afraid of this because of the DL yesterday but these were the best they have felt in quite a while.
rest 15 min
21-15-9
power snatch 135#
bar facing burpees
*9:25
*This was pretty brutal, wasn't fully recovered from the first piece. All snatches were singles which helped keep my heart rate down.
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Saturday, November 29, 2014
Friday, November 28, 2014
28 November
Training (2p)
ECC workout 4/5/6 (week 2 release)
"5 minute AMRAP of:
5 Bar Muscle-Ups
5 Squat Cleans(155/105)
5 Box Jumps(40/30)
*4 Rounds
*All BMU u/b and did singles on SC, probably lost a little time here but wanted to keep HR under control.
Workout 5 is 5 minutes to establish a max load complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk.
*305/missed Jerk
*275/complete
*Had about 30 seconds in between lifts and hit the jerk at the 9:50 mark. This destroyed me for the final wod.
Workout 6 is for time and consists of:
18-12-6 repetitions of:
Deadlifts (275/185)
Strict HandStand Pushups
*7:58
*Brutal start with the DL, just felt heavy for the set of 18.
ECC workout 4/5/6 (week 2 release)
"5 minute AMRAP of:
5 Bar Muscle-Ups
5 Squat Cleans(155/105)
5 Box Jumps(40/30)
*4 Rounds
*All BMU u/b and did singles on SC, probably lost a little time here but wanted to keep HR under control.
Workout 5 is 5 minutes to establish a max load complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk.
*305/missed Jerk
*275/complete
*Had about 30 seconds in between lifts and hit the jerk at the 9:50 mark. This destroyed me for the final wod.
Workout 6 is for time and consists of:
18-12-6 repetitions of:
Deadlifts (275/185)
Strict HandStand Pushups
*7:58
*Brutal start with the DL, just felt heavy for the set of 18.
Wednesday, November 26, 2014
26 November
Training (2p)
A. Squat clean x1/Front squat x3/Push jerk x3/Split jerk x1- rest 2
mkin x6 complexes
*225/225/225/235/235/245
*Tough but felt alright
B. Wall facing strict hspu; accumulate 40 perfect reps
*Sets of 5
C. Tucked planche hold (use bands on feet for assistance); accumulate
30 seconds x5; rest 30 seconds
*Complete
D. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better
+
45 min mobility work
A. Squat clean x1/Front squat x3/Push jerk x3/Split jerk x1- rest 2
mkin x6 complexes
*225/225/225/235/235/245
*Tough but felt alright
B. Wall facing strict hspu; accumulate 40 perfect reps
*Sets of 5
C. Tucked planche hold (use bands on feet for assistance); accumulate
30 seconds x5; rest 30 seconds
*Complete
D. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better
+
45 min mobility work
Tuesday, November 25, 2014
25 November
Training (2p)
Row 500m @100%
rest 12 min
x3
*1:16.6 (PR by about a second and half)
*1:27.9
*1:31.4
*This was the worst I have felt in over a year as far as mental and physical fatigue. Had the row pegged at about 1:13 with 150 to go but then hit the wall hard. The second one started and I was no where near recovered. Legs felt crazy heavy. Third one was all about survival.
+
Airdyne 3 min @100%
rest 12 min
x3
*52 Cals
*52 Cals
*54 Cals
*Started feeling better on this as the time went on. By number 3, actually was feeling pretty solid. Can't believe how bad that rower made me feel.
Row 500m @100%
rest 12 min
x3
*1:16.6 (PR by about a second and half)
*1:27.9
*1:31.4
*This was the worst I have felt in over a year as far as mental and physical fatigue. Had the row pegged at about 1:13 with 150 to go but then hit the wall hard. The second one started and I was no where near recovered. Legs felt crazy heavy. Third one was all about survival.
+
Airdyne 3 min @100%
rest 12 min
x3
*52 Cals
*52 Cals
*54 Cals
*Started feeling better on this as the time went on. By number 3, actually was feeling pretty solid. Can't believe how bad that rower made me feel.
Monday, November 24, 2014
24 November
Training (2p)
A. Squat snatch; 7 singles @80% 1rm; rest 75 seconds
*210, no misses
+
ECC workout #7 (week 3 release)
Your score for week three is As Many Reps as Possible in 20 minutes of:
50 WB (20/14)
50 DU
40 BJ (24/20)
40 TTB
30 CTB PU
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
*1+32 DU's
*382
*This hurt a little worse than I expected.
A. Squat snatch; 7 singles @80% 1rm; rest 75 seconds
*210, no misses
+
ECC workout #7 (week 3 release)
Your score for week three is As Many Reps as Possible in 20 minutes of:
50 WB (20/14)
50 DU
40 BJ (24/20)
40 TTB
30 CTB PU
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
*1+32 DU's
*382
*This hurt a little worse than I expected.
Saturday, November 22, 2014
22 November
Training (8a)
A. Clean pulls; 3x3; rest 2 min
*295/315/325
B. Deficit banded deadlifts; 3 reps on the min for 12 min (reset each
rep on the floor, moderate load)
*225+Purple Band
+
30 min amrap:
50m double OH KB carry 2 pood (perfect shoulder mechanics)
50m farmers walk 100#/hand
50m prowler push (heavy grinding pace)
30 seconds side plank/side
30 seconds hollow body hold
*5 Complete Rounds
*OHD Carries got tough, all U/B
*Didn't have 100# db for FW so I did (2) 1 pood KB's in each hand.
*Prowler Weight was 180#
Video of 5RM Low Hang Snatch Below. Def had more there.
A. Clean pulls; 3x3; rest 2 min
*295/315/325
B. Deficit banded deadlifts; 3 reps on the min for 12 min (reset each
rep on the floor, moderate load)
*225+Purple Band
+
30 min amrap:
50m double OH KB carry 2 pood (perfect shoulder mechanics)
50m farmers walk 100#/hand
50m prowler push (heavy grinding pace)
30 seconds side plank/side
30 seconds hollow body hold
*5 Complete Rounds
*OHD Carries got tough, all U/B
*Didn't have 100# db for FW so I did (2) 1 pood KB's in each hand.
*Prowler Weight was 180#
Video of 5RM Low Hang Snatch Below. Def had more there.
Friday, November 21, 2014
21 November
Training (2p)
A. 12 Split Jerks, rest 2m B/W
*275 For all. No misses but these just don't feel good at all. Just need some more time before they come back I guess.
B. East Coast Championships Week 1 WODs
0:00-5:00
Amrap of:
10 Bar Facing Burpees
15 Thrusters (95)
20 C2B
*2+17 Reps
*Hard to keep breathing under control here for sure.
5:00 - 10:00
5RM Low Hang Squat Snatch
*200#
*Should have went a bit higher but couldn't risk a miss. Wouldn't have had time to do another attempt. Probably had 205-210#.
10:00 - Completion
25 OHS (135)
75 DU's
25 Cal Row
75 DU's
25 OHS (135)
*6:01
*Had to use the same bar for the entire workout which made it tough changing your own weights during rest times. Was around 60-70th for the first wod. Top 20 for Snatch and had the fastest time for chipper. Strength continues to sort of be my achilles heal while I am feeling better with the Open Style workouts...which I guess is good.
A. 12 Split Jerks, rest 2m B/W
*275 For all. No misses but these just don't feel good at all. Just need some more time before they come back I guess.
B. East Coast Championships Week 1 WODs
0:00-5:00
Amrap of:
10 Bar Facing Burpees
15 Thrusters (95)
20 C2B
*2+17 Reps
*Hard to keep breathing under control here for sure.
5:00 - 10:00
5RM Low Hang Squat Snatch
*200#
*Should have went a bit higher but couldn't risk a miss. Wouldn't have had time to do another attempt. Probably had 205-210#.
10:00 - Completion
25 OHS (135)
75 DU's
25 Cal Row
75 DU's
25 OHS (135)
*6:01
*Had to use the same bar for the entire workout which made it tough changing your own weights during rest times. Was around 60-70th for the first wod. Top 20 for Snatch and had the fastest time for chipper. Strength continues to sort of be my achilles heal while I am feeling better with the Open Style workouts...which I guess is good.
Wednesday, November 19, 2014
19 November
Training (10a)
A. Power clean; build to a max
*Built quickly to 310 and then missed 325.
B. 30 hang power clean for time 225#
*1:53
*13-21-30, PR by about 35-40 seconds.
+
10 min amrap:
15 power snatch 75#
15 bar facing burpees
15 calories assault bike
*3+13 PS
rest 10 min
10 min assault bike for max cals
*162 Cals
A. Power clean; build to a max
*Built quickly to 310 and then missed 325.
B. 30 hang power clean for time 225#
*1:53
*13-21-30, PR by about 35-40 seconds.
+
10 min amrap:
15 power snatch 75#
15 bar facing burpees
15 calories assault bike
*3+13 PS
rest 10 min
10 min assault bike for max cals
*162 Cals
Tuesday, November 18, 2014
18 November
Training (2p)
A. Free standing hs hold tech work 15 min
*Complete, getting better
B. Archer pull ups; accumulate 40 perfect alt'ing reps not for time
*Complete, sets of 5 or so
C. Shoulder extension pulls; 10 reps x5; rest 30 seconds
*Complete
+
12 min amrap:
12 burpees
12 toes to bar
48 double unders
*6+3 T2B
*T2B were rough in rounds 5 and 6. No mistakes on DU's.
A. Free standing hs hold tech work 15 min
*Complete, getting better
B. Archer pull ups; accumulate 40 perfect alt'ing reps not for time
*Complete, sets of 5 or so
C. Shoulder extension pulls; 10 reps x5; rest 30 seconds
*Complete
+
12 min amrap:
12 burpees
12 toes to bar
48 double unders
*6+3 T2B
*T2B were rough in rounds 5 and 6. No mistakes on DU's.
Monday, November 17, 2014
17 November
Training (2p)
A. Squat snatch; 10 tough singles; rest 2 min
*225/230/235/240/245x/240/245x/240/245x/245
B. Split jerk; build to a max
*295, 310x
*Wrist was bothering me, not sure why, hasn't ever been an issue. Also first time doing this in probably 6+ months, didn't feel good at all. Not worried about it, just didn't feel comfortable with it.
+
4 rounds for time:
Run 800m 1k Row (Raining Outside)
50 unbroken wall balls
*23:16
*Set rowers up about 30 yards away from WB location. Rowed 1:46 pace/1:51/1:52/1:54
*WB felt really good, easy.
A. Squat snatch; 10 tough singles; rest 2 min
*225/230/235/240/245x/240/245x/240/245x/245
B. Split jerk; build to a max
*295, 310x
*Wrist was bothering me, not sure why, hasn't ever been an issue. Also first time doing this in probably 6+ months, didn't feel good at all. Not worried about it, just didn't feel comfortable with it.
+
4 rounds for time:
50 unbroken wall balls
*23:16
*Set rowers up about 30 yards away from WB location. Rowed 1:46 pace/1:51/1:52/1:54
*WB felt really good, easy.
Friday, November 14, 2014
14 November
Training (2p)
Started feeling like I was getting a cold on Tuesday but it didn't really affect me until today. Wednesday smashed my world and that was probably what caused it to hit as hard as it did. Still trained today but felt pretty terrible.
This is the first time I have been sick in about 2 years. Rested Saturday and Sunday...first time in about 3 years I didn't make it into the gym at all for the weekend. Feeling better today (Monday), about 90 percent or so. Sorry I missed you this weekend bro, was going to try and shoot over for lunch but the couch was about as far as I made it.
A. Squat snatch; 12 singles @225#+; rest 2 min
*Stayed at 225 and 230 for all 12. Had about 4 misses. Felt pretty weak.
+
For time:
40 squat clean 205#
*6:41
*5-4-3s until 30 and then singles.
+
A1. Pike lifts; 12 reps x5; rest 60 sec (pause 2 seconds at the top of each rep)
A2. Feet elevated planche support lean holds; accumulate 55 seconds
x5; rest 60 sec
*Complete
Started feeling like I was getting a cold on Tuesday but it didn't really affect me until today. Wednesday smashed my world and that was probably what caused it to hit as hard as it did. Still trained today but felt pretty terrible.
This is the first time I have been sick in about 2 years. Rested Saturday and Sunday...first time in about 3 years I didn't make it into the gym at all for the weekend. Feeling better today (Monday), about 90 percent or so. Sorry I missed you this weekend bro, was going to try and shoot over for lunch but the couch was about as far as I made it.
A. Squat snatch; 12 singles @225#+; rest 2 min
*Stayed at 225 and 230 for all 12. Had about 4 misses. Felt pretty weak.
+
For time:
40 squat clean 205#
*6:41
*5-4-3s until 30 and then singles.
+
A1. Pike lifts; 12 reps x5; rest 60 sec (pause 2 seconds at the top of each rep)
A2. Feet elevated planche support lean holds; accumulate 55 seconds
x5; rest 60 sec
*Complete
Wednesday, November 12, 2014
12 November
Training (2p)
A. Snatch pulls; 6x6; rest 2 min
*215/215/215/225/230/230
B. Clean grip deficit deadlift; 4, 4, 4, 2, 2, 2; rest 2 min
*350/370/395/415/425/435
C. Pistol tech/mobility work 10 min
*Complete
+
10 sets:
5 unbroken power snatch 145#
prowler push 20 seconds (heavy)
5 strict hspu
10 burpees
rest 2 min bw sets
*290# on prowler, this got pretty miserable early on. DL didn't feel terrible, prowler was much worse.
A. Snatch pulls; 6x6; rest 2 min
*215/215/215/225/230/230
B. Clean grip deficit deadlift; 4, 4, 4, 2, 2, 2; rest 2 min
*350/370/395/415/425/435
C. Pistol tech/mobility work 10 min
*Complete
+
10 sets:
5 unbroken power snatch 145#
prowler push 20 seconds (heavy)
5 strict hspu
10 burpees
rest 2 min bw sets
*290# on prowler, this got pretty miserable early on. DL didn't feel terrible, prowler was much worse.
Tuesday, November 11, 2014
11 November
Training (2p)
A. Free standing hs hold tech work 15 min
*Complete
B. Archer pull ups; accumulate 36 perfect alt'ing reps not for time
*Complete, sets of 5-6
C. Shoulder extension pulls; 10 reps x5; rest 1 min
*Complete
+
1 min max toes to bar (30/30/26/24)
1 min max burpees (17/15/16/15)
1 min max box jumps 20" (30/33/30/30)
1 min strict hspu (10/9/11/10)
rest 2 min
x4 sets
*Complete
A. Free standing hs hold tech work 15 min
*Complete
B. Archer pull ups; accumulate 36 perfect alt'ing reps not for time
*Complete, sets of 5-6
C. Shoulder extension pulls; 10 reps x5; rest 1 min
*Complete
+
1 min max toes to bar (30/30/26/24)
1 min max burpees (17/15/16/15)
1 min max box jumps 20" (30/33/30/30)
1 min strict hspu (10/9/11/10)
rest 2 min
x4 sets
*Complete
Monday, November 10, 2014
10 November
Training (2p)
A. Squat snatch; 7 tough singles; rest 2 min
*225/235/245/250/255/260/265x
*Didn't fix the problem with my feet but snatched 260 pretty easily.
B. Split jerk; 1 rep on the 30 seconds for 20 reps @65-80% 1rm
*225 for 5, 240 for 5, 250 for 5, 260 for 5. This got tough towards the lsat 6-8 reps.
+
For time:
100 wall balls
5 legless rope climbs
50 wall balls
15 bar muscle ups
25 thrusters 135#
30 muscle ups
*20:38
*WB were all U/B and easy. Rope Climbs felt easy as well. Bar Muscle-ups were surprisingly hard. Went 8-12-15. Thrusters were light, 10-17-25. Muscle-ups crushed me. Went 4s and 3s until 25 and then moved to fast singles.
A. Squat snatch; 7 tough singles; rest 2 min
*225/235/245/250/255/260/265x
*Didn't fix the problem with my feet but snatched 260 pretty easily.
B. Split jerk; 1 rep on the 30 seconds for 20 reps @65-80% 1rm
*225 for 5, 240 for 5, 250 for 5, 260 for 5. This got tough towards the lsat 6-8 reps.
+
For time:
100 wall balls
5 legless rope climbs
50 wall balls
15 bar muscle ups
25 thrusters 135#
30 muscle ups
*20:38
*WB were all U/B and easy. Rope Climbs felt easy as well. Bar Muscle-ups were surprisingly hard. Went 8-12-15. Thrusters were light, 10-17-25. Muscle-ups crushed me. Went 4s and 3s until 25 and then moved to fast singles.
Saturday, November 8, 2014
8 November
Training (8a)
A. Bar Pullover Practice
*Complete
B.
20m Amrap
20 DL (335)
20 Muscle-Ups
20 Bar Facing Burpees
*2+3 Muscle-ups
*Because it was so many muscle-ups, only way I could game it was to be conservative on the DL and save as much as I could for Muscle-Ups. Sets were 5-5-5-5 first round for muscle-ups and 3-3-3-3-3-3-2 second set. DL's were 7s and 8s mostly.
*Back is pretty tight Sunday
A. Bar Pullover Practice
*Complete
B.
20m Amrap
20 DL (335)
20 Muscle-Ups
20 Bar Facing Burpees
*2+3 Muscle-ups
*Because it was so many muscle-ups, only way I could game it was to be conservative on the DL and save as much as I could for Muscle-Ups. Sets were 5-5-5-5 first round for muscle-ups and 3-3-3-3-3-3-2 second set. DL's were 7s and 8s mostly.
*Back is pretty tight Sunday
Friday, November 7, 2014
7 November
Training (2p)
A. Squat snatch; 10 singles @225#+; rest 2 min
*225/225/235/235/245/245x/235x/225/235/235
*Still trying to work out what is going on with my snatch
+
For time:
30 squat clean 225#
(each time you break perform 50 foot unbroken hs walk)
*9:37
*12/18/25/30
+
A1. Pike lifts; 10 reps x5; rest 60 sec (pause 2 seconds at the top of each rep)
A2. Feet elevated planche support lean holds; accumulate 45 seconds
x5; rest 60 sec
*Complete
A. Squat snatch; 10 singles @225#+; rest 2 min
*225/225/235/235/245/245x/235x/225/235/235
*Still trying to work out what is going on with my snatch
+
For time:
30 squat clean 225#
(each time you break perform 50 foot unbroken hs walk)
*9:37
*12/18/25/30
+
A1. Pike lifts; 10 reps x5; rest 60 sec (pause 2 seconds at the top of each rep)
A2. Feet elevated planche support lean holds; accumulate 45 seconds
x5; rest 60 sec
*Complete
Wednesday, November 5, 2014
5 November
Training (130p)
A. Snatch pulls; 6x6; rest 2 min
*185/185/205/205/215/225
B. Clean grip deficit deadlift; 4, 4, 4, 2, 2, 2; rest 2 min
*325/355/375/405/420/420
C. Pistol tech/mobility work 10 min
*Complete, better than last week
+
10 sets:
5 unbroken power snatch 145#
prowler push 20 seconds (heavy)
5 strict hspu
10 burpees
rest 2 min bw sets
*1:30
*1:26
*1:27
*1:28
*1:30
*1:30
*1:31
*1:29
*1:29
*1:25
*HSPU started to get tough towards round 8. This was really bad. Prowlers crushed us and the burpees were miserable.
A. Snatch pulls; 6x6; rest 2 min
*185/185/205/205/215/225
B. Clean grip deficit deadlift; 4, 4, 4, 2, 2, 2; rest 2 min
*325/355/375/405/420/420
C. Pistol tech/mobility work 10 min
*Complete, better than last week
+
10 sets:
5 unbroken power snatch 145#
prowler push 20 seconds (heavy)
5 strict hspu
10 burpees
rest 2 min bw sets
*1:30
*1:26
*1:27
*1:28
*1:30
*1:30
*1:31
*1:29
*1:29
*1:25
*HSPU started to get tough towards round 8. This was really bad. Prowlers crushed us and the burpees were miserable.
Tuesday, November 4, 2014
4 November
Training (230p)
A. Free standing hs hold tech work 15 min
*Complete
B. Archer pull ups; accumulate 30 perfect alt'ing reps not for time
*Complete, sets of 5-6
C. Shoulder extension pulls; 10 reps x4; rest 1 min (just take the
movement through as much of the ROM as you can without elbow/shoulder
pain)
*Complete, didn't feel too bad, was able to get pretty deep into the full ROM
+
For time:
75 toes to bar
150 double unders
50 strict hspu
100 double unders
25 muscle ups
50 calories airdyne
*23:35
*T2B felt pretty solid, HSPU felt terrible, set of 10-5-5 and then 3s the rest of the way. Muscle-ups also felt shitty. Triceps were just crushed for both the HSPU and Muscle-Ups.
Started messing around with post workout carbs yesterday. Haven't added any sugar in about 70 days which includes no post workout protein shakes, only real food. Now I have added oatmeal, pumpkin, rice and meat post workout. Comes out to about 60g of Protein, 10g of Fat, and 160g carbs. I won't have more than about 20g carbs for the rest of the night. High Protein, High Fat, Low Carb Dinner. 60% of my daily carb intake comes post workout. Any thoughts on this?
A. Free standing hs hold tech work 15 min
*Complete
B. Archer pull ups; accumulate 30 perfect alt'ing reps not for time
*Complete, sets of 5-6
C. Shoulder extension pulls; 10 reps x4; rest 1 min (just take the
movement through as much of the ROM as you can without elbow/shoulder
pain)
*Complete, didn't feel too bad, was able to get pretty deep into the full ROM
+
For time:
75 toes to bar
150 double unders
50 strict hspu
100 double unders
25 muscle ups
50 calories airdyne
*23:35
*T2B felt pretty solid, HSPU felt terrible, set of 10-5-5 and then 3s the rest of the way. Muscle-ups also felt shitty. Triceps were just crushed for both the HSPU and Muscle-Ups.
Started messing around with post workout carbs yesterday. Haven't added any sugar in about 70 days which includes no post workout protein shakes, only real food. Now I have added oatmeal, pumpkin, rice and meat post workout. Comes out to about 60g of Protein, 10g of Fat, and 160g carbs. I won't have more than about 20g carbs for the rest of the night. High Protein, High Fat, Low Carb Dinner. 60% of my daily carb intake comes post workout. Any thoughts on this?
Monday, November 3, 2014
3 November
Training (230p)
A. Squat snatch; 5 tough singles; rest 2 min
*235/235/240x/240/240
*For some reason, just can't seem to get comfortable heavy, something small is going on with my feet and I just need to video some reps and get it worked out.
B. Banded snatch pulls; 3, 3, 3, 3, 3 rest 2 min
*225 for all, crazy how fatigued my pull felt after Part A.
+
For time:
60 thrusters 95# (22-32-42-51-60)
20 burpees
40 thrusters 135# (6-12-18-24-31-36-40)
40 burpees
20 thrusters 185# (4-8-11-14-17-20)
60 burpees
*20:19
*This was pretty brutal
A. Squat snatch; 5 tough singles; rest 2 min
*235/235/240x/240/240
*For some reason, just can't seem to get comfortable heavy, something small is going on with my feet and I just need to video some reps and get it worked out.
B. Banded snatch pulls; 3, 3, 3, 3, 3 rest 2 min
*225 for all, crazy how fatigued my pull felt after Part A.
+
For time:
60 thrusters 95# (22-32-42-51-60)
20 burpees
40 thrusters 135# (6-12-18-24-31-36-40)
40 burpees
20 thrusters 185# (4-8-11-14-17-20)
60 burpees
*20:19
*This was pretty brutal
Saturday, November 1, 2014
1 November
Training (7a)
A. Bar pull over practice
*Complete
B. Muscle ups; 50 for time
*9:28
(10-3-3-4-3-4-3-4-3-3-3-3-3-2-2)
*Feel pretty good about this. I know at 240#, there is only so good of a score. I definitely feel that this is close to as good as it will get for me. I PR'd my 30 for time by about a minute during this so improvement has been huge. Baity was right under 7 minutes and he is the upper end of this with his ability so I feel as though I am in the right place.
+
20 min amrap:
20 snatch grip OH walking lunges 135#
10 burpees
10 GHD sit ups
Run 400m
*4+17 Steps
*All Lunges u/b, started to get really tough at round 3.
A. Bar pull over practice
*Complete
B. Muscle ups; 50 for time
*9:28
(10-3-3-4-3-4-3-4-3-3-3-3-3-2-2)
*Feel pretty good about this. I know at 240#, there is only so good of a score. I definitely feel that this is close to as good as it will get for me. I PR'd my 30 for time by about a minute during this so improvement has been huge. Baity was right under 7 minutes and he is the upper end of this with his ability so I feel as though I am in the right place.
+
20 min amrap:
20 snatch grip OH walking lunges 135#
10 burpees
10 GHD sit ups
Run 400m
*4+17 Steps
*All Lunges u/b, started to get really tough at round 3.
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