WOD#78 Clean and jerk (65#, 85#?) 1-1-1-1-1-1-1
WOD#79 Back Squat (65#, 85#) 3-3-3-3-3
WOD#80 J.T.21-15-9 x (HSPUass, Dips, PU) 12:41@129/141
WOD#81 Half murph incl 2x1mi@8min/mi 46:59@156/188
46:59@156/188 (Compared to Wod#25 MURPH 54:46@153/198 1mi 46:59@156/188 (Compared to Wod#25 MURPH 54:46@153/198 1mi 6:46/50pullups/100pushups/150squats1mi 8:00)This is definitely a killer workout. Unlike last time, I was not dead by the time I reached the second miler but I was definitely hurting. I considering doing some of the second half after the run but that was just too hard. This wod, this is pretty heavy loaded takes about 50min to do first half so doing the whole thing would easy mean 2hrs of continous torture. I think these 2hrs will be worse than second half of the marathon.
WOD#82 Split Jerk 1-1-1-1-1-1-1 45#, 65#/85#
Split Jerk 1-1-1-1-1-1-1 45#, 65#. 85#. Substantial improvement in form as I developed confidence to stick my head under unsupported weight. Its still tough to trust skills enough to do a deep squat to catch the barbell on its way up but the jumping aspect clearly helps. There were a few reps with hint of presses at top of the jerk.
WOD#83 Karen 150 #15 wallball (no throw) 7:27@173/184!
Karen in exausting! despite no throw (whic is a major scale down), the wod can eay compete running for anarobic activity. I took 30sec break per 30sec/20 throws but HRvstayed averaged 180ish for later part of wod. 20-20-20-20-20-20-15-15 per min.
WOD#84 DL just 95# 21-15-9 + 3x800m@8:30mi/min 18:10@175/187
After Karen, this wod was tough even with a lot of scaling down. The runs even at slow pace of 8:30 felt like 7min/mi (seriously) till I realized that it was 7mi/min. Just plain full body fatigue which was hard to shake off.
WOD#85 PU Mania 10x(1@20#, 3 strict, 5 kipping) 25:52@136/157
The weighted pullup was quite hard. I must say the weighted pullup made regular pullups much easier. Weighted pullups might be a short cut to improving pullup counts. Of course, 10 rounds of 9 pullups each is plain crazy so the splits steadily deteriorated from 38 sec to over 4min.
WOD#86 Front Squats 3-3-3-3-3 20:10@145/174
45#, 65#, 85#, 95#, 115#. First three rounds were without the rack so needed pickups and holding in between. At 115#, this is by far the heaviest PR, up from 45#. I think the main difference from the effort in Jan is the well developed shoulders now coming in handy to provide nice and safe slot of tugging in the barbell for front squat. The squat were quite deep however I think I was leaning forward a bit at the bottom most position. No aches in back so thats a good sign.
WOD#87 5xMaxPU/elvPush (10/20 first and 5/10 rest)8:29@145/160
I managed to squeeze 10pullups in the first round and then 20 elevated pushups. But next 4 rounds were not upto that standard and I scaled down. Total PU30, pushups 60. I probably could have pushed harder but I was pretty spent by the time I reached 5th round.
WOD#88 Lynne 5x(5assist MU!, 5PU, 5ringdip) 27:23@118/141
This was my first attempt at muscle up. It became clear in very first attempt that this is almost a hopeless attempt. I did MUs withlegs on the floor. First 4 set were done while sitting with L-shape keen bent and the last with sitting in a squat directly below rings. Clearly the former was lot harder. MU will take a long time. I think there was exactly once out of 25 attempts when I got into right deep dip position but couldnt pull up. That brings me to the dips portion of the wod. Rings dips are a beast as well. I have practically no range of motion in the dip. The dip is basically couple of inches of motion without reaching full extention. Depth is obviously lacking as well. Work in progress.
BF in NY for 848mi
WOD#78 Clean and jerk (65#, 85#?) 1-1-1-1-1-1-1
WOD#79 Back Squat (65#, 85#) 3-3-3-3-3
WOD#80 J.T.21-15-9 x (HSPUass, Dips, PU) 12:41@129/141
WOD#81 Half murph incl 2x1mi@8min/mi 46:59@156/188
WOD#82 Split Jerk 1-1-1-1-1-1-1 45#, 65#/85#
WOD#83 Karen 150 #15 wallball (no throw) 7:27@173/184!
WOD#84 DL just 95# 21-15-9 + 3x800m@8:30mi/min 18:10@175/187
WOD#85 PU Mania 10x(1@20#, 3 strict, 5 kipping) 25:52@136/157
WOD#86 Front Squats 3-3-3-3-3 20:10@145/174
WOD#87 5xMaxPU/elvPush (10/20 first and 5/10 rest)8:29@145/160
WOD#88 Lynne 5x(5assist MU!, 5PU, 5ringdip) 27:23@118/141
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