Saturday, October 11, 2014

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.

Friday, October 10, 2014

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

Thursday, October 9, 2014

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.

Tuesday, October 7, 2014

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

Monday, October 6, 2014

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