Thursday 8.3.12
@6pm
I’d had about 5 double shots in the form of espresso and piccolos so I was pretty amped and thought why the hell not. It also gave me a chance to test myself and let the Adapt crew what to watch out for.
CF Games Open WOD 12.3 – 18min AMRAP:
- 15 box jumps
- 12 push-press @ 52kg
- 9 toes 2 bar
— Result: 8 rounds + 15 box jumps + 9 push-press (312) — was after 9 rounds and probably would have got it had I not wasted so much time trying to breathe on box jumps.
@6.30am
A: 12min snatch practice: worked up to 40kg focusing on hips meeting the bar
B: weighted pull-up: 40kg (just – that pronated grip smoked me…)
C: for time: 30-20-10:
- pull-ups
- DB push-press
— Result: 4:10 – video on picasaweb
Monday 5.3.12 – via Outlaw
A: Back Squat:
- 5@
- 3@135kg
- 2@145kg
- 1@155kg [F]
- was supposed to 1@95%, 1×[email protected]% which whould have been 162.5kg but after the fail for a single @ 155kg I didn’t bother.
B1: 4×8 Strict Weighted Supinated Pullups @ 10kg // rest 60 sec.
B2: Front Squat:
- 5@
- 5@
- 5@
- 5@
C: 15 Min AMRAP of:
5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 40/25#
30 UB Double-Unders
D: 3×15 Reverse Hypers – 30kg, rest 45 sec
Sunday 4.3.12 – via Outlaw
A: 15 minutes to establish a 1RM Clean and Jerk.
— Result: worked up to 90kg but this was pretty dirty. More of a push press.
B: For time:
- 50 C2B Pullups
- 15 Deadlifts @ 150kg
- 40 Pushups (hand release)
- 10 Deadlifts @ 150kg
- 30 Pushups (hand release)
- 5 Deadlifts @ 150kg
- 20 Pushups (hand release)
- 25 C2B Pullups
— Result: Damn this was heavy. I haven’t done heavy deadlifts, let alone deadlifts in this format for months. The first deadlift was a hell of a shock after the first set of pull-ups and hand release push-ups. I battled this out with Rosey and even though I was down to singles for the last set of C2B pull-ups I managed to beat Rosey and get 20:12.
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