Saturday's work

I did 10 sets of 2 DL, every 45 seconds at 275. Felt fast and light.

Then did

30-10

20-20

10-30

HSPU/Chinups.

Chin ups were past vertical plan, not butterflies. 6:26. Most HSPU were kipping.

Finished with 5-25, back ext/double unders, 4 sets, rest every 30 seconds. I've been working on DUs in smaller sets, 15s, 20s, and today 25. They feel fine, but I need a better rope.

Snatch work

Today I did the snatch drill (power snatch, OHS-hang p snatch, OHS, squat snatch)

Did bar, 65, 75, 95, 105, 115, 125. I felt heavy on the grip. The OHS didn't feel great either.

WOD was 15-12-9-6-3 Power Snatch/Burpee. Did this in 5:33, 3 sec better than I did it in late November. The snatches were broken up 8 reps into the set of 12, but the rests were minimal. My burpees were slow but consistent, which suits me fine. I'm curious if my burpee technique (get down slow, get up quick) will be legit in competition, so I plan on cleaning up my burpees over the next 6 weeks.

Yesterday I did 30KBS, run 2.5k, 30KBS (55#). I ran pretty well, and recover well. I feel good today. Did this wod in 14:17. I stopped on rep 21 of the second set of swings. The run was probably done in 12 minutes. I will do 800s tomorrow.

Run and heavy stuff

I ran an 800 tonight. I hurt more than it should have. Keep on trucking.

Then I did

12-9-6-3

315 Deadlift

Muscleups

The deadlifts could not be dropped and the muscleups had to be finished from the hang, OPT standard. I did it in 10:20ish. Josie has the actual time. I failed on a muscle up on the set of 3, and that sucked. The deads were heavy but manageable, and the muscle ups were hard to generate the power needed, so they were slow. All in all, I'm pretty happy with it.

Tomorrow is KBS and a 2.5k run.

Body weight

I did the mainsite WOD from Friday. It was a good change of pace after 3 days of heavy-ish weight.

WOD was

10 min HSPU

5 min squats

2 min pullups

1 min situps

I scored 365. something like 110 hspu, 165 squats, 52 pullups, 38 situps, I think. They were the first HSPU since I hurt my wrist, and it took a few minutes to get right. I never did more than 6 in a row. My squats slowed considerably after I hit 100 at the 2:30 point, I did only 65 in the second half. The pullups felt great. My butterfly was good, and my height was good. The OPT programming has caused me to focus on chin over the bar, which is important.

This week i'm planning on doing at least one run, with lots of 400 and 800m runs. Hopefully the weather holds.

Results

I did 13 reps of the 185# squat clean to thruster. This was not alot of fun, but I'll use it in the future to test strength and to familiarize myself with heavy movements. I'm pleased with the result.

I'm looking forward to more running this week. I'm going to do the body weight WOD that starts with 10 minutes of HSPU tomorrow, but I'll start with 2 800s and 2 400s if the weather is good. Otherwise, DU practice.

I have to work this weekend, but I plan on resting on Sunday, and trying to do a double on Monday.

Test today

As many reps as possible in 2 minutes of 185 squat clean to thruster

Strength work

Today I did

Squat Clean for 1 at 205

Deadlift for 3 at 345, built by 10 from 205

Push Jerk 185 for 3, built by 10 from 135

Finished with 3x12 GHD

Warmed up with 10 sets of 20 double unders

Tomorrow is Snatch, back squat, OHS

Gearing up for as many reps of 185 squat clean to thruster in 2 min on Friday.