10/11/14

5k race at LKN State Park

Time: 25:27

Most hills I've ever run in NC. Ran it pushing Nat and Reece in stroller. Was first stroller through. 2nd in my age group. 7th overall.

10/10/14

A. Push Jerk x3 + Split Jerk x1 - 5 sets of the complex; rest 2min (build to max of the complex

Hit 215

Got 2 jerks at 225

B. 2"" Deficit Strict HSPU - 7 x AMRAP UB; rest 2-3min as needed

5, 5, 4, 4, 3, 3, 3

On 25s

C. Bar Muscle-up - 10 x 2 perfect UB reps; rest to complete recovery b/t sets

No problem. Dropped into candlestick after each set

D. Shoulder Press - 3x AMRAP UB @ 95#; rest 3min

R1: 22

R2: 13

R3: 10

Precipitous decline

10/9/14

Competitor WOD

10 min amrap

3 wb 20#

3 pull ups

10 DUs

6

6

20

...

Finished 21 wb

All wb ub

All pull-ups ub through 15, did 18 as 10,8

All DUs ub until 40 set (36,4), 50 (3 breaks), 60 (5 breaks)

This was more winding than I thought. Didn't take big breaks til 18 set.

10/8/14

A. 3"" Deficit Clean Pulls - 5 x 5; rest 2min (90-95% of Clean 1RM across, use straps)

245

No prob

+

10 UB TnG Deadlift @155# (clean grip)

AMRAP UB Hang Power Clean @155#

Rest 5min

x4

*complex must be UB

R1: 20 cleans

R2: 16

R3: 12

R4: 10

Grip, specifically fingers on the return to hang

10/7/14

15min HS Walking Play/Practice

Made it half way across 2x, 3/4 once, and all the way once. Rest were smaller.

+

A. Strict HSPU - 10 x 3; rest to complete recovery b/t sets

Did all with 30 sec between accept one minute between set 4-5.

B. L-Sit CTB Pull-up - 5 x AMRAP UB: rest 90sec

R1: 10

R2: 4

R3: 4

R4: 5

R5: 4

This is tough, especially holding the L on the eccentric

+

EMOM for 12min

Odd - 4-5 UB Muscle-ups

Even - 6-8 Strict Hanging Knee Raises

This was hard after all te other upper body today. MU: 5,5,5,4,4,4

+

3 Rounds NOT for time:

20 Hollow-body rocks (forward+backward =1)

15 Arch Body Rocks (like hollow-body but on your stomach)

15sec Single-arm Ring Hang ea arm

20sec Assisted German Ring Hang (feet on box)

Germans are tough even with support

10/6/14

A. HB Back Squat - 5 x 5; rest as needed (build to 5RM)

265

Best 5RM on record is 285 in November last year. Not working out wed-sun the last 2 weeks hurt me I think

B. BB Back Rack Walking Lunge - 4 x 20; rest 2min (135#)

135

Piriformi are quivering

+

In 30sec, complete:

7 Burpees AFAP

Max Distance Sled Push @ moderate load + high-turnover

Rest 4-5min

x4

Sled weight: 210

R1: 0:13 burpees, down and back and turned 

R2: 0:14, down back

R3: 0:13, down back and turned

R4: 0:13, down back turned