Monthly Archives: December 2013

Day 31

Row 500m x 12; pace 1:40/500m Rest 2mins
Rest 6mins between rds 6 and 7
 
1) 1:40.2
2) 1:40.2
3) 1:40.3
4) 1:40.0
5:) 1:40.0
6) 1:40.2
7) 1:40.0
8) 1:40.2
9) 1:40.3
10) 1:40.1
11) 1:40.2
12) 1:40.4

Day 28

For time:
Row 1000m
+
25 Pull Ups
7 Push Jerks 135#
x 5

 17:37. Hands ripped again early in the WOD. Muscle fatigue wasn’t the limfac. Actually felt pretty good on the pull ups, just became excruciating when the wounds from the previous rips started opening up. Was a good mental and physical challenge. 

Day 27

A. Deadlift 85% 1RM 10 x 3 
I used 425 for the first 3 rounds and then 315 because my hands hurt so bad. I was able to hold 315 in my fingertips.
A. HSPU 10 x 6 
No issues
B. One Arm Dumbbell Snatch 60# 40/each arm
2:55
C. EMOM 10mins 
Odd – 7 MU’s
Did 7 Ring Dips instead because of my hands
Even – 12 Burpees
Challenging, but accomplished 

Day 26

A1. Clean Segment Deadlift 60% of 1RM clean 5 for 6-10mins; pause 1 sec 1″ off floor, above knee, hip then finish clean)
Used 145
A2. Clean 78% 1RM; add 10# EMOM till max
Cleaned 295 in Nanos (No Oly Shoes or knee sleeves)
B1. Push Press Behind the Neck 6 x 5; 60% 1RM
115
B2. Jerk behind the Neck 6 x 5; 78% 1RM
155
C. 12 CTB; 10 Sets For time
19:12. Hands got torn up bad. 

 

Day 24

5 Sets 80-90%
10 Tire Flips
5 Ground to Overhead @ 185
Row 250m
30DU’s
10 CTB
 
I wrote the time down somewhere and I can’t find it. Everything felt fine except Double Unders and CTB. Just couldn’t get into the rhythm on the DU’s and shoulders felt tired on the CTB.

Day 20

A1. Deadlift 82% 1RM 4 x 5 Rest 20secs
Used 410
A2. HSPU 8 x 6 Rest 75secs
No issues
B. One Arm Dumbbell Snatch 60# 35/each arm
2:22
C. EMOM 10mins 
Odd – 6 MU’s
Only got 4 M.U on rounds 3, 4 and 5
Even – 10 Burpees
No issues