14-Apr
A. Speed back squat 3x12 @58% 1rm; rest 45 seconds (rest 75 sec bw
sets 4/5 and 8/9) Done @ 115lbs. Felt powerful.
B. 10 min muscle up technique work: no fatigued reps all perfect reps
(maximum 25 reps)15 total reps. one set of 3 and 6 sets of 2. working various grips.
C. Amrap 1-3 unbroken hspu ladders in 10 minutes (everytime you
complete a round {1, 2, 3} complete 10 toes to bar)
7 Rnds + 2 HSPU
Rounds completed at 1:05, 2:10, 3:25, 4:55, 6:15, 8:05, 9:43.
15-Apr
Sleep up at 6am and not sure what time I fell asleep as Friday night was less than ideal. Was a bit fired up prior to bed & tossed/turned for awhile before I decided to take a melatonin. Well, I should have made this decision sooner, b/c it was probably going on midnight (never checked the clock after went to bed around 8:30) and I had major melatonin hangover for the workout Saturday morning. Good learning.
3 rounds for time:
20 wall balls
20 1.25 pood KBS
20 GHD sit ups
20 pull ups
Rnd 1 3:10 UB everything except pull-ups were 15/5
Rnd 2 7:30 (4:20) WBs started to get sloppy (see vid) & pull ups broken again (11,4,5)
Rnd 3 11:30 (4:00) WBs a bit better than 2nd round. pull-ups broken into 12/8.
16-Apr
Sleep 830p-7am!
Training @ Noon3 rounds for time:
Run 400m
10 burpees
40 double unders
400m was a bit long. Did it on the rolling gravel road that is at the base of my driveway then did burpees/double unders on pavement strip at base of driveway. More uphill on the run out and then mostly downhill on return.
Splits were:
Run out/run back, DUs, total round
1:11/2:17 trips @ 3:25 See above. Camera fell over during run of round 2.
1:16/2:31 tripped 3x in first 20. 7:00 (3:35)
forget run splits on this last one, but Corey was watching from house & said I did 11 burpees. That is the 2nd time this wk I've made that mistake! Finally went UB for last set of 40 DUs and it ended up being my fastest round 3:22 for an overall time of 10:22.
HR 200 at finish, 160 1 minute later.
PM hike of 60 minutes at Max Patch
17-Apr
off
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