Training December 5, 2014

We are having our annual in-house holiday competition and party tomorrow at the gym so I had to get day five in today.  I am not competing, just programming workouts and judging (and drinking beer).

Warm-Up
3 RNFT
200m Run
20 Air Squats
10 Pull-Ups (Strict, BF, CTB)

Front Squat
4x3 Tempo 21x1
1:00 Rest
255  lbs.

I originally was thinking 275 on this. I don't know if it was tired legs, the small(er) amount of rest between sets or something else, but this felt very heavy today.  I would like to blame it on the tempo, but a 21x1 tempo is about my normal tempo.

Weighted Ring Dips
4x3 with 0:02 pause at top
1:00 Rest
70, 70, 70, 90(2)

The weight felt about right and I felt really strong on these.  I thought for sure I would get the third rep at 88, but I just couldn't get locked out at the top.

3 Rounds
400m Run (1:28)(1:42)(?)
10 OHS 135 lbs. (10)(10)(10)
10 CTB Pull-Ups (10)(10)(5-Singles)
9:25

I am not going to lie; I am pretty happy getting this done in under 10:00.  Nancy and Helen are probably my least favorite CF workouts.  I really hate the running/OHS/name any other movement combo.  I am also really pleased I was able to get the OHS done unbroken.  Six months ago that would have been impossible.

I would have liked to been able to get all the CTB unbroken, but I felt like going to singles at the end might have saved me a little time.

20:00 Skill Work

I worked on some power cleans (they just have not felt right lately), deficit HSPU (12"), ring muscle-ups and handstand walks.  It was fun just to play around a bit.