Surprisingly I’m not sore at all from the heavy deadlifting yesterday.
- Tabata Air Squats
- 1 Mile Run
I thought I was running a nice average pace, but ended up running a 7:00 mile without pushing myself very hard. That’s good news for Saturday’s duathlon.
This was actually two WODs combined for one total time.
- 100 Pull-ups
- Each time you come off the bar, do 10 Russion KBS.
I used a 53# KB for the swings. I set a new PR by getting 12 kipping pull-ups right off the bat before coming down for a break. The number of reps went slowly down after each set. I have a new tear on my right pinky finger and a nice blood blister under my last tear on the left ring finger. Seems like I tear my hands in a new spot every time.
- 10-9-8-7-6-5-4-3-2-1 Wall Balls
- After each set of wall balls, do a dumpster run, which is about 200-300m.
The wall balls were no problem because the most we had to do in a row was 10, but there wasn’t much of a break from running, especially at the end.
I finished both WODs in a total time of 32:55. This was a good lead up to the race for me. Some speed work and good conditioning.
After the third workout of the Open I was 1,526th out of 1,930 in the South West region and 21,310th out of 28,234. My goal is to finish ahead of 10% of the men and I’m in the 20-25% range (I don’t feel like doing exact calculations right now). I’m really happy with that so far. Since I’m heading out of town for the weekend I needed to hit the next workout this morning.
- 150 Wall balls (20lbs to 10′ target)
- 90 DUs
- 30 Muscle-ups
That’s a full “Karen” WOD followed by DUs and muscle-ups!
I guess it’s a good thing I got a band-assisted muscle-up yesterday since I’ve never done any muscle-up before. My goal was to finish the wall balls and DUs and get at least one muscle-up. I was close to getting a strict one yesterday before class started. I knew a key for this workout was going to be limiting no-reps with the wall balls. Make every rep count or else it’s just wasted energy and time.
I warmed up with a 400m row and got into it. The first minute went well and I got through 30 wall balls. Ahead of the 20-25 pace I was shooting for. Somewhere in the next minute or two things really slowed down though. I finished wall balls around 9:00, leaving me 3:00 to get through DUs and maybe a muscle-up. One week ago there would have been no chance of getting through the DUs, but practicing 5-10 minutes each day has paid off. I was a little worried when I only had 25 DUs after the 10:00 mark, but I picked up the pace towards the end and finished them with 10-15 seconds on the clock. Time for one hurried muscle-up attempt. Haha! Nothing left in the gas tank. Shoulders and arms were fried from the wall balls.
Final tally was 240 reps, which I think it going to a pretty common score in this workout. I’ll take it. I’m happy I at least had time to make an attempt at a muscle-up. I rowed a slow 1k as a cool down.
I’m on vacation for the next week and hitting the road to Las Vegas in a bit. I’m looking forward to a few days of rest and relaxation before coming back on Sunday night. I’ll be back to the box on Monday morning to work off what I gain in Sin City.
I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.
- 3m DUs
- 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
- 50 Sit-ups
- 6 each of Push-up complex
I think we did something else in the warm-up, but I can’t remember what it was.
- 5 Deadlifts
- 20s Rest
- MAX HSPU
- 3m Rest
Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:
- 165# DL / 7 HSPU
- 195# DL / 7 HSPU
- 215# DL / 5 HSPU
- 245# DL / 6 HSPU
- 275# DL / 4 HSPU
Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.
- 8 Deadlifts, 85% of 5RM
- 20 Wall Balls
I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.
Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.
- 600m Run
- 5 Inch worms
- 10 PVC Shrug Pass-thrus
- 15 Sit-ups
- PVC Bergener Warm-up
First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.
- 184.108.40.206.1 Cleans (Rest 10 seconds between reps)
- 20s Rest
- 10-15 Heavy KBS
- 3m Rest
For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.
- 250m Row
- 20 Wall Balls
- 20 KBS
- 2m Rest
The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.