Fight Gone Bad, OHSquats

WOD#89 5 x (9 x HangPowerClean 85# + 3 x 3 rope pullups)

I cleaned up my clean. Rope pullups was fun. It wasnt really easy but the challenging part was the grip and not pull itself. I tried doing it on a towel but I couldnt hold on to the grip. Hang power cleans were quite difficult but I managed to squeeze the 45 out. I broke first three rounds in 2 and last two in 3 subsets.

WOD#90 5 x(25 BkExt, 30 Situp) 17:04@162/177

Easy workout on paper. It becase hard as time went by. I can feel that my midline is much stronger than similar workouts before.

WOD#91 Fight Gone Bad (45#) score 209 17:04@162/177

Compared to WOD#24 score 245 (21min). Great workout: 3 rounds of 1minute rounds of Row for calories+Wall Ball (15# no throw)+Sumo DeadLift high Pull(45#)+Boxjump (15inch?)+Push press (45#)+1min rest. Here was the 209 score breakdown:13-13-17-17-15, 15-15-13-15-13-15, 15-10-10-15-13-5

The score was down from last time since I didnt get the 10sec break between the sets like last time. That explains the shorter time of 17min instead of 21min last time. It was hard getting back from row machine in time and do enough wallballs. The pushpress and SumoDL were done at just 45#. Anything heavier would have reduced my score substantially. Rx was 75# which is doable so I will try to increase load next time even if it drops the score.

WOD#92 5 x (400m@7min/mi, 15 OHSquat 45#) 24:08@169/188

I was very surprised how hard the overhead squats were. Clearly technique is key but even heartrate was quickly pumped up during these squats. I realized during the workout that I need to keep the hands far. Still they were not far enough so that might have been part of the problem. I need work on shoulder flexibility. Also very important: SHOULDER TO THE EAR! Left shoulder is hurting a bit due to miss aligned weight load during the workout. I started having breakdowns in the third set so forth and fifth sets were not very deep on squat side. The third round included three times when I had to get the bar down to hang position through awkward range of motions. Runs were fine. Still concerned about the running in shoe business. I am no longer used to heel strike and the heels are hurting as of next day morning.

BF in NY for 848mi

WOD#89 5 x (9 x HangPowerClean 85# + 3 x 3 rope pullups)

WOD#90 5 x(25 BkExt, 30 Situp) 17:04@162/177

WOD#91 Fight Gone Bad (45#) score 209 17:04@162/177

WOD#92 5 x (400m@7min/mi, 15 OHSquat 45#) 24:08@169/188