6/12/12

I got to catch up from yesterday so here it is.

6/11/12

Strength:
6x3- Weighted Dips and Weighted Pullups

Dips were at 95# and pullups were at 45#. I need to continue to work on pullups since they are much harder for me.

WOD:
"Filthy 50" (25min. time cap)
I tried pacing myself through the beginning half to try and have some energy for the end. The hardest for me were the knees to elbows and the burpees. At the 25min. cap, I finished 35 burpees. I probably would have been around the 28min. timeframe if I would have finished. It wasn't terrible, I just need to work on moving through everything and limiting my rest time.

After, I decided to try a new world record (LOL) for a 500m row. My previous PR was 1:25, but it was a couple of months ago. I started out with a 1:18 pace through the first 250, but began to slow and was down to a 1:25 at the end. I finished in 1:21 a PR, but I layed on the floor for 10 minutes, then couldn't walk for another 20. A 500m row all-out is one of the hardest things I have ever done.

6/12/12
Skill:
3rounds not for time
5 Muscle ups, 16 pistols, 8 ring handstand pushups (another LOL)
Muscle ups and pistols were easy, I was able to flip upside down, but could not do a push up, so I did 5 strict HSPU's for the final round.

Strength:
5x3 Deadlift
365, 385, 405, 425, 455 PR
I can't remember my last 3RM on deadlift, but I know it was not anywhere close to 455. I kept great form through 425, but 455 got shaky at the end.

WOD:
4x500m Row 2 min rest between efforts
1:33, 1:35, 1:40, 1:39

This was very hard after the deadlifts and my world record attempt from the day before (still LOL). The 3rd and 4th set were tough and I did not have too much left in me after that.

Coach Josh told me I need to work my met-con this month and try to improve my times on the workouts, especially on the bodyweight stuff. My Olympic lifting has been improving quite a bit, so I hope we will do some clean and jerk or snatch tomorrow to try and set another PR for the third day in a row.