9/7/13

A. Back Single - second re test day

Worked up to 355 and failed. Just don't feel it today for some reason. 

B. test 1RM weighted Pullup

90lbs. That was a PR. 

C. 150 Wall Balls

Only had a 12 pound med ball threw it 12 feet instead of 10. Tried to make it as realistic as possible. Did it in three sets 75, 40, 35. Total time was 6:04. 

50 Pullups

4 sets to do it. 20,10,10,10. Total time was 1:47. 

9/5/13

A. Sqt Clean - 1RM

PR 255. Caught  it deep in hole and forced it up. Was very happy. 

B. Split Jerk - 1RM

Still can not hit 265. I want it so bad. Bit I did PR at 255. 

C.  "Christine"

11:47. Rower and weights were on separate levels. I feel I could have been sub 10 if it was all close. 

9/3/13

A. Power Clean - 1RM

95, 135, 155, 175 PR on PC, 185(failed)

B. 

250m Row

15 KB Swing (70/53)

25 burpees

15 KB Swings

250m Row

rest 12 min x 3

This was a smoker of a wod. First round time was 5:21. Second round was 6:01. Third round was 6:04. Worst part which surprised me was the burpees. First round was all unbroken. Second round both swings were unbroken but burpees were in three sets. Same was with the third round. The time between rounds was long it seemed. Thought I was going to puke when in the shower. Love that feeling. 

9/2/13

A. Power Snatch - Test 1RM while keeping volume fairly low

Worked up to 185 but failed. Did hit 175. New PR for power snatch 

B. Back Squat - Test 1RM

Worked up and hit 365 tying my PR. Jumped up to 375 and failed. Couldn't come out of the hole. May have rushed into that set. 

C. Options

1. 30 Mu AFAP

2. AMRAP 10 of MU

3. AMRAP 7 of MU

4. 1x AMRAP C2b + 1x AMRAP ring dips

Ended up doing 20 pull-ups 20 dips. 15 pull ups 15 dips. 10 pull-ups 10 dips. 5 pull-ups 5 dips. That smoked me.