5/24/12

What a great day! this was by far my best training day I have had in a long time. I did a TON of stuff and my body feels great. I will jump right to it.

Earlier in the day:
-4x400m runs with a 2 minute rest between each. Each 400m run needs to be faster than the one before.

1:53, 1:41, 1:29, 1:10. These felt pretty good after the first one loosened my legs up. I could have pushed harder on the last which surprised me.

- EMOM Bench Press (thumb length grip) 3 reps for 15 min.
I started out with 205 on the bar and it felt pretty good. I have not been able to bench because of my shoulder and this did not bother it at all. I think I could have done all the reps at 225, but I didn't want to push the issue. My partner had to drop down to 185 after about 6, so I dropped with him and just did 4 reps instead of 3.

We went to CFH and while I was waiting on my team to get there, I decided to try and find a 1MR on strict press since I have not done that in a while. I got 215 which is a 10# PR

Strength:
-Deadlift-Every 30 seconds for 5 min. 1 deadlift @ 405#. I completed this with no issues. I have really been working on good form on deadlifts because I feel like it was hurting my back more than it should. This focus on form has helped a lot!
-Rest 5 min.
-Deadlift- EMOM for 5 min. 10 reps at 185. I went nice and slow and focused on a good tight midline. I did well on these and had no problems

After ALL that we had everyone there to do our team WOD.
250 Pullups
250 Kettlebell swings (53/35)
250 Double Unders
250 OHS (95/65)

We finished in 31:47. The team did amazing. Everyone pushed it real hard and we know a lot of areas we could have made up some time. OHS were by far the hardest and longest movement we had to do. I think we may do this again in 5 or 6 weeks and see how we progress and try and get under 30 min.

Tomorrow will be an easier day, but all barbell work.

Snatch- EMOM 20 min 1 rep working up in weight throught the 20 min. I will probably start power snatches with 95, and start squatting around 155 or so.

Push Press- EMOM- 7 Min 10 reps at 135...this will be a weakness of mine.