So Fast So Slow

Push-Press, Heavy Single
+

AMRAP in 7 minutes:

3 Thrusters, 45kg

3 Chest to Bar Pull-Ups

6 Thrusters

6 Chest to Bar Pull-Ups

9 Thrusters

9 Chest to Bar Pull-Ups

And so on...

 

Once again, not enough sleep. Not enough breakfast. Not enough grit. Blah, blah, blah... only got up to 75kg on push-press. Only made it through 11 pull-ups on round 15 before time was up. It's amazing how 7 minutes can seem to go by so fast AND so slow at the same time. I went ahead and finished out round 15 after the buzzer just to earn some self-respect back. Whatevs... a bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life... I'm gonna keep sayin' that until it sticks.

 

***thruster efficiency is something I really need to work on, whether the bar is heavy or light I still feel out of my element with this movement and need to find some kind of baseline comfort/consistency.

Sploosh

2 rounds for time:
30 Deadlifts, 60kg
30 Push-Ups
30 KBS, 1.5 pood
30 Pull-Ups

11:40 rx'd... not impressed with my time. Should be able to shred at least a minute off this. Grip and lung burn were the limiting factors. Oh yeah, and push-ups.

Lickety-Split

400m run
50 DB hang power snatch, 30#
800m run
50 DB hang power snatch, 30#
400m run

3:40 rx'd... wish I could have made up some time on the runs. Did all snatches unbroken with 10 each hand, then 5 each hand to make 50. Would like to keep the same time using a 40# bd.

Wowzers!

3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees

Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.

Spazzz

Deadlift: 3RM
AMRAP Calories rowed in 4 minutes
AMRAP Burpee broad jumps (in meters) in 4 minutes
AMRAP Double-Unders in 4 minutes

Didn't have it this morning... heaviest triple on deads was 325. Spence was giving me some tips on getting tight before approaching the bar. On the AMRAPs I nabbed 85 cals, 80 meters, and 40 du's + 263 singles. Lame

Tempo People, TEMPO

A1. Back squat @ 30X1: 3,3,3,3,3; rest 30 sec
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3

Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.

Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.

Med-ball sit-ups were just silly... used a 20# ball.

Fun Fast Friday

Push Press
1-1-1-1-1-1-1-1-1-1-1

5 rounds:
45sec, max pull-ups (unbroken sets of 5)
90 sec rest

Did this with Chris... we had a full class so we weren't able to snag a power rack, it took us longer to get set-up, and we weren't quite able to finish all 10 push-press. Warmed up with the bar, 115, and 135. then started with 155 for my first round. Unfortunately I couldn't get 165 next. Tried it twice actually. So I dropped back down to 155. Got it. Threw on 160. Got it. Then threw the 165 back on and got that. Weird. My form was all over the place. But I finally got it locked down with the bar in full contact with my shoulders and a good, fast hip pop. It really helped me to take an extra deep breath and push my belly out to lock-in my spine. My former 1RM is 175 so I'm sorry I didn't throw at least that up today... but I think I could have gotten it (after getting locked in) had we had more time.

On the pull-ups I did 5-4-4-4-4... that's sets of 5, so we get a grand total of  105.
Also did 3x5 of strict press at 95 to finish things off.

Weight: 167.0

Deadlift
3 attemps at max reps with 2x Bodyweight

AMRAP
20 ball slams @ 20lb
10 standing broad jumps

275x15 (~1.75bw)
6.5 rounds

Ugh... just didn't have it today