7/26/13

So the last three days are condensed here.
Tuesday
I pulled a muscle in my neck so I stopped lifting very early into the warm up portion of the session.

Wednesday
Went to Dr. Ben and neck felt better.  Rode the airdyne
:30 @85% (11-13 calories per :30 bout) (>300 w)
:30 @50%
20 rounds
rest 2:00
5 rounds
then 3:00 constant pace

Thursday
Sn pull to mid thigh + snatch w/ pause at mid thigh 1+1 x7
135-135-155-155-175-185-190-195
Sn pull to above knee 2 x4
225, 225, 225, 225 (meant to go #245 here)
pBS 3 x4
325-325-325-325
Sn Press 4x4
120-120-120-120

OTM every 2:00 for 20:00
10 ball slams #50
5 push press #50 dbs
150m row

7/21/13

9-6-3-6-9-6-3
#75 thruster
toes to bar
3:28

3 rounds for time
40 wall balls
20 CTB pullups

9:30
ripped hands on third set

7-20-13
Work to heavy single snatch and clean and jerk.
205/285

7/18/13

clean w/ pause at knee + jerk
1x7
225-245-255-265-275(f jerk)-285-295(f jerk)

clean pull
2x3
320-320-320-320

pause front squat
2x4
265-280-280-280

strict press
4, 3, 2, 1
160, 170, 175, 180

1 muscle up every :30 for ten minute then rest 2:00 and do a tough unbroken set (6)

8 rounds w/ 1:00 rest
1:00 of rowing
:20 @ 500m pace
:20 @ 2k pace
:20 @ 5k pace

281-309 m with no rollover

7/17/13

ugh
30 muscle ups for time 6:40
     failed the 30th rep right around 6:10, previous pr for this WOD is 4:00.  Today really showed me the value of  "assess don't guess".  As I have been gaining weight (15lbs total), I have been working minimal gymnastics trying to keep my body weight aptitude up, but never have tried to do 30 in a row.  The muscle ups that I had been training were always in sets of 5-6 with plenty of rest, so I assumed that I still had these as a strength.  I am glad I epically failed on this WOD.  It showed me where I need some work.  What once was a strength for me is now a weakness.

100m HS walk for time. 9:57

25 kb swings 2pd
50 situps
20 kb swings
40 situps
15 kb swings
30 situps
10 kb swings
20 situps
5 kb swings
10 situps

7:37

7/16/13

Snatch pull to mid-thigh (aka the hardest fucking position to pull from)+Snatch w/ pause at mid thigh
1+1 x7
155-155-165-170-175-180-185

Snatch pull to knee
2x4
240-240-240-240

pause Back squat
3x4
315-315-315-315

Snatch grip press
4x4
115-115-115-115

6 x 200m run
1:1 rest
:31-:37
pulled something near my heel and kept running like a dumb ass

muscle ups
5-3

21-15-9 HSPU 1:00 rest unbroken

7/14/13

work to a heavy thruster
265
muscle ups
5-6
10:00 Cindy
5 pullups
10 pushups
15 squats

14 + 13