3 Rounds Row 250m 10 KBS 70 lbs. 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250m Rest 12 minutes between rounds. Each round is max effort. 4:02 4:35 5:03
Thanks for the heads up on this one Pat. Looked easy. Felt really, really horrible. Grip on the KBS was an issue, and the last row was probably one of the more uncomfortable 50 seconds I've had since beginning this type of training. A complete gut check.
One pound better than last week and matches my PR.
Chest-to-Bar Pull-Ups 50 for time 3:09
One of my biggest weaknesses. My shoulders were tight today. I should have warmed them up a little better. Looking forward to improving here.
500m Row Sprint 1:30.7 (0:01.7 off of my PR)
Hit 40 calories the first minute on the Airdyne then went into the tank.
After the 20:00 rest, I felt pretty recovered until about the 300m mark, and then, I began to question why the hell I was doing this. I pulled it back together the last minute.
This felt awesome and was way more than I anticipated.
3:00 AMRAP HSPU 29 Reps 1:00 Rest 3:00 AMRAP Rope Climbs 9 Reps 1:00 Rest 3:00 AMRAP Strict Ring Dips 54 Reps
All of the HSPU were of the kipping variety. I was shooting for thirty, but my shoulders just got too fatigued at the end. Next time.
Rope climbs in our gym are a little difficult. Our rope is only 11' so for this test I climbed the rope, came down the rope and without touching the ground, climbed the rope again and then descended to the ground. This counted as one rep. Smoked me.
I am pretty pleased with the ring dips. I feel like these are somewhat of a strength for me, but I really don't know how this number compares.
Hit 165 pretty easily. Considering my lack of talent at snatching, it is not saying a whole lot, but this was one of my best snatches. Felt quick and strong. Thought for sure I was going to set a PR today. Went for 176, a 4 lbs. PR, and failed a whole lot of times.
Farmer's Carry Max Distance 100 lbs. in each hand 105 yards
I used strongman bars for this. I definitely have more in me for this. Looking forward to doing this one again.
365 went really easily. Went for a PR at 390 and should have had it on my first attempt. I got skittish and bailed too early. Tried a second time and didn't get a good breath locked in before my descent. Bailed.
Back Squat AMRAP 85% of above (310 lbs.) 30x1 Tempo 7 reps
I think I messed up the tempo at the top. I could have squeezed another rep or two out of this. I am a little disappointed that I re-racked it instead of going to the point of having to bail.
AMRAP8
7 Thrusters 95 lbs.
7 TTB
10 Rounds + 1 thruster
Unbroken on the thrusters the whole way and unbroken on the TTB until round 6 or 7. Then, 5-2 until round 9. Round ten was 4-1-1-1.
This was a 0:23 PR, and from a pacing, technique, standpoint, one of my better rows. Kept SPM between 23 and 26, but was pretty much stuck on 24 SPM. Split time never exceeded 1:58. My goal going into it was to keep all pulls under 2:00. Sprinted the last 500.
Tomorrow will be an active recovery day, and I will be back to the testing on Friday.
I dreaded this workout. Happy it is over. Burpees were steady and unbroken. KBS were pretty steady. Still, they are not my best movement. Thinking about buying an 88 lbs. KB so the 70 pounder isn't so miserable. I did the same thing with wall balls. Bought a 30 lbs. ball and now I only use a 20 lbs. ball in competitions. I went from dreading wall balls to loving them. I am hoping the same thing will work with kettlebells!
I am very excited to get this. I have been chasing this number for, at least, eight months. Failed the first attempt, but knew I had it in me. Re-racked and got it.
CP Battery Test 1 RM Power Clean 235 lbs. Rest 2:00 AMRAP8 Power Cleans at 90% of above (210 lbs.). 32 Reps (none failed)
This 1 RM power clean was 10 lbs. shy of my PR. Plus, it felt (and looks) really slow! For some reason, I move 185-205 pretty well; I can string reps together and feel fast and smooth. Put 225 on the bar and everything goes to hell. Good test!
This went extremely well. I went into it hoping to get all of the clean and jerks TnG and unbroken, and I did. Muscle ups were easy and unbroken (except the rings were literally dripping with sweat by the end thanks to the 90 degree temps and 95% humidity).
271 Reps Total. Held 70 reps the first three rounds and fell to 61 reps on round four. Squat cleans, burpee box jumps and wall balls with the 30 lbs. tomato were the most challenging.
These felt pretty good. I still need to work on my dip/drive (shorter and faster) and getting my head through on the finish, but I am improving (slowly). The doubles were a little different. I usually use jerk boxes and drop between reps. Bringing the weight back into the front rack and hitting the double is more challenging.
Front Squats
7x5 Across
235 lbs. (75%)
This squat cycle continues to be challenging. I am afraid it has been too much volume for me. My squat was never an issue, but I feel like my squatting, particularly front, has suffered. I am looking forward to testing my 1 RM next week.
CTB Pull-Ups
EMOTM10
Started with eight on the minute, but after three minutes, dropped to six. Shoulders were fatigued from all of the pressing yesterday, and it had a large effect on my kip.
Cleans
3EMOTM10
205 lbs.
Stepped WAY out of my comfort zone and did these on the "non Olympic" side of the gym with a regular WOD bar and not our nice Olympic bars. It was a challenge, but I am happy to have done it this way. I am a little too regimented in my routine.
Row 500m
1:29.0 (0:00.2 PR)
Thought I was going to come in around 1:27, but I lost focus for a couple of pulls and let my split time slip to 1:36. This is the best I have ever felt on one of these so maybe I left too much in the tank.
EMOTM14 Odd: 3 Bar Muscle Ups Even: 10 Box Jumps 24" (Games Standard)
All muscle ups were unbroken. By far, the most consistent I have been on these.
"Strict Press Biathlon" 800m Run 21 Strict Press 115 lbs. 800m Run 18 Strict Press 115 lbs. 800m Run 15 Strict Press 115 lbs. 200m Run penalty must be completed any time the strict press is broken. 27:15 Rx. Two penalty runs per round. R1: 7/7/7 R2: 7/6/5 R3: 6/5/4
