Couple training days and PR's.

Monday June 18th, 2012

Tester:

15 minute AMRAP

15 KBS - 70 lbs

15 burpees

results: 7 rounds + 15 KBS + 11 burpees. All KBS unbroken. Burpees paced slow. ~10s rest after burpees before picking up KB. 


rd 1 : 1:11
rd 2: 1:42
rd 3: 1:39
rd 4: 1:57
rd 5: 2:04
rd 6: 2:23
rd 7: 2:27   completed this round at 13:23.
remaining 26 reps in the last 1:37. 

Sunday June 17th, 2012

7.5 hours sleep. Small meal 1.5 hours before.  Bad idea. 

Sled Sprint 100m ALL OUT with 50% BWT on Sled x 5 sets, 4-5 min b.t sets

19.7, 22s,22s,24s.  Cut fifth set as I had an emergency bathroom break. 

+

Prowler Sprint 200m ALL OUT with 50% BWT on Sled x 3 sets, 6-9 min b.t sets

paced out the 200m as I forgot the measuring tool. This was miserable. 

1:32, 1:50, 1:56. Prowler didn't stop on first set but had some brief pauses on second and third. Physically this was tough and I know I pushed hard but I need that competitive push whether it's a workout partner or a goal time to really dip into that painful area and push and thrive.  

This was in the top 5 of toughest workouts I've done in last year.  

Saturday June 16th, 2012

7.5 hours sleep night before. Up for 1.5 hours in middle of night for no reason. Meal 45mins before lifting. 

A. Front Squat @ 20X1, build to 1RM, 10 min rest once 1RM is achieved

B. Front Squats @ 20X1, AMRAP @ 85% RM from part A x 1 set

C1. Wtd Supinated Chin-up @ 30X0, build to 1RM

C2. Wtd Bar Dip @ 30X0, build to 1RM

A. Front Squat  -   315 lbs . 15lb PR from December.  See below.   Didn't look good as my back rounded horribly. 

B. 3 reps @ 85%.   267 lbs.   I always score low on these, and I think thats why I struggle with typical xfit wods occasionally. Didn't start a fourth rep as I paused at top. 

C. 110 lbs.

D. 115 lbs.