March 3 -5th

Monday 3/3/14

Strength

starting a new strength Cycle.

3 sets, 10 reps at 65%

Felt heavy, but its been about 3 week since the last strength cycle ended and I haven't been super consistent.

Hang Snatch
3 reps, 5 sets
95
105
105
110
110
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Fight Gone Bad

317 reps RX

 

The good: way more consistent than the last time I did FGB. In the past my first round was 125(ish) and dropped off significantly each round, with the last round in the 60's.
So, being able to get over 100 each round felt great.

Chris Martin crushed it, coming out swinging pulling in over 125 reps round 1. He dropped off each round but still pulled in a great score and beat me by about 20 points.

3/5/14 - Wednesday

Feeling good lately and working on doing more than one WOD per day. Basically, Rich said, "lift heavy stuff at least once a day and breath hard... a few times a day". So, I am working to see what my body can handle and what kind of load I can take... and how I recover from it.

WOD
1, 2, 3...9, 10, 9....2, 1

Front Squats 95#
Push press 95#

 

3 burpees OTM

-

16:49

So, this WOD is a repeat, but the 3 burpees are a new addition. It was way harder than I remembered. The first few minuets went quick but the WOD really starts to drag out at the reps of 8, 9 & 10...

 

 

 

 

 

Post WOD Strength

 

10 minutes to build to heavy 3 RM Hang Power Clean

3 reps at: 135, 165, 175, 185, 195x 1, F, F

 

So, I think the point is that its ok to fail. Its important to push yourself to see what you can get... and the only way to set PRs is to have a few (or a lot) of failed reps!

 

 

-
WOD5 rounds

3 power cleans 175#
40 Double Unders

 

4:57