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.

New concept

This blog is going to be about my sectionals prep from now on. I'm going to try to update it everyday. I'm feeling good about my metcons, but I feel like my strength in the o-lifts has diminshed. A 225 clean felt real heavy last night. I am planning a 3 day strength cycle.

WOD A

Warm up with double unders for 5 min (sets of 20)

Clean (over 200)

Deadlift (sets of 3, over 325)

Jerk (over 165)

WOD B

5 minutes of rowing

Snatch (over 155)

Overhead Squat (Over 185)

Wallballs 3 sets of 25 unbroken

GHD sets of 12

Test

2 min of 185 squat clean to thruster (goal is 12plus)

I will repeat this next week.

Today is a rest day following doing the OC throwdown WODs 3 and 4 (scored 138 and 528). On SAT I did WODs 1 and 2 and scored 12:08 and 6:58. I will write about this more.