Workout B 5 x 5: HBBS: 255 (5-4-3-3-2)
Shoulder Press: 145
Deadlift 1 x 5: 325 (4)
Currently using 4:30 rests. 3:00 rest for shoulder press.
Ground to a halt today and to top it off I tweaked my back a bit on the DLs. I’ll see how it goes but I may have to scale everything back this week. I haven’t had a break in a long time and the mental fatigue is starting to get to me.
Lifts (too weak to call it ME work at this point…)
worked set-up position
FS- Felt L adductor twinge on rep 18@85#; otherwise OK
cDL- R hip extensor still sore and tight
WOD (MODIFIED from BrandX 7/29/13)
3 rounds for time:
Run 800 meters
50 good mornings, 45# bar
50 Sit-ups (AbMat, unanchored, hands at sides)
Runs were sloth, L adductor and R extensor were quite annoying.
4/26/2009=21:59 (7:03/7:26/7:30) land run; 45# good-mornings; anchored AbMat sit-ups hands behind head
9/16/2008=22:41 (7:16/7:47/7:37) 100double-unders; 45# good-mornings; anchored AbMatsit-ups hands behind head
7/27/2008=24:16 (7:41/8:32/8:02) land run; 45# good-mornings; anchored AbMat sit-ups, hands behind head
4/22/2008=23:19 (7:14/7:52/8:12) land run; 45# good-mornings; anchored AbMat sit-ups, hands behind head
3/13/2008=21:20 (6:58/7:08/7:14) 100double-unders; 45# good-mornings; unachored regular sit-ups hands behind head
1/10/2008=23:33 (7:40/8:00/7:53) treadmill; 45# good-mornings; unanchored regular sit-ups hands behind head
11/17/2007=22:16 (7:01/7:34/7:40) land run; 45# good-mornings; unachored AbMat sit-ups hands behind head
5/23/2007=22:05 (7:12/7:35/7:17) treadmill; 45# good-mornings; unachored regular sit-ups hands behind head
3/26/2007=29:57(9:57/10:32/9:28) treadmill, GHD-BE, GHD-sit-ups
2/13/2007=27:32 (5:51/8:52/9:49) 1000m row; GHD-BE; unachored regular sit-ups hands behind head
6/28/2006=31:33 (10:16/10:42/10:35) - 1000m row; GHD-BE; unachored regular sit-ups hands behind head
2/24/06=32:34 (10:42/11:16/10:36) 1000m row; GHD-BE; unachored regular sit-ups hands behind head
9/29/2005=29:02 (8:45/10:06/10:11) 1000m row; GHD-BE; unachored regular sit-ups hands behind head
Run 100 meters 15 foot Rope climb, 2 ascents 10 towel pull-ups
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
I probably could have run a little faster, but I was doing shuttle runs inside the globo gym. Had to pause and check my phone for what was next a couple times. And I started off with a jump rope that was too long, the first handful of double-unders were basically singles, but then I switched ropes and was angle to put together up to 20 at a time.
Warm-up: Hand-stand push-up work (got 3), dead-hang pull-up work (3), then 3 rounds of 30s Sampsons + 15x each elevated beginner pull-ups, declined sit-ups, push-ups, and pistol squat progressions (to 16 inch stool).
WOD: 3 rounds for time of 10x muscle-up progressions + 10x hand-stand push-up progressions + 90 feet of walking lunges with a 45# plate held overhead. My time was 22:42. Way longer than I expected, with the vast majority of the time going to the lunges. Had to break each round multiple times to lower the weight. Muscle ups took a fair amount of time too, since I was focused much more on working on learning the movement than on speed. Overall, it was a good workout.
I had a hankering to do some deadlifts today. So, I came up with this WOD. It was quite a bit tougher than I had anticipated. I had to drop the weight on the deadlifts because my hands were giving out after my SWOD.