| Event 1: Another kind of total: Squat Clean Strict Press OHS 30min Cap** Event 2: 2 Rounds for Time: 72 Double Unders 18 Pistols 16 Toes to Rings into: 2 Rounds for Time: 72 Double Unders 18 Pistols 8 Ring Muscle Ups **Masters 55+ = 16 Medball Box Step Ups + 6 BMU 15min Cap** | Event 3: For Time: 50 Single Arm Farmers Carry Lunge Steps @ 70/50lbs 30 HSPUs 40 Single Arm Front Rack Lunge Steps @ 7050lbs 20 HSPUs 30 Single Arm OHWL Steps @ 70/50lbs 10 Strict HSPUs Masters 55+ = 50/35lbs + 2″ riser for HSPUs *17min Time Cap Event 4: 4-8-12-16-12-8-4: Single DB Box Step Ups @ 70/50lbs 4-8-12-16-12-8-4: Shuttle Run 1-2-3-4-3-2-1 Rope Climb ***25min cap *Masters 55+ = 50/35lb DB Event 5: For Time: 30 Cal Row 20 Burpee Box Jump Overs 10 OHS @ 165/115 **Masters 55+ = 115/80lbs 8min Time Cap*** |
Also forgot to post in blog, all in warm up/pre-training GHD accumulation – Monday – 38, tuesday 42 – thursday 55 – the first set on all days was a little painful but then was fine in all sets after. Also with slow controlled tempo was fine but when i tried to add some speed it went from a 1 out of 10 to a 5-6 out of 10
Event 1 – 650 (265/170/215) – missed 275 on clean, was under it out in front just a little and chose not to fight it, 165 on press was like butter and the 170 was a bit of a grind that might have made the OHS quite a bit more difficult. Missed 235 on OHS, was just pressed for time and had to force it. Warm up could be better for clean to take 1 lift that is a good number and 1 more maybe, to maximize the rest of the time. OHS just didn’t feel strong and stable.
Event 2 – 11:14 – broke toe to ring and in hindsight didn’t really effect my rmu like i thought it might. Pistols felt really good and didn’t go fast as was focusing on full hip extension LOL, rmu plan was 3/3/2 for both rounds and never felt like I created good tension for hollow positions but the good thing with that is I wasn’t resting too much in those breaks to allow myself to create that tension so that is good growth for that right there.
Event 3 – 15:01 – farmers lunge was hardest of lunge, broke all the non strict hspu too much as was afraid the would be some residual fatigue for the strict. Was making great time and i think the strict hspu took me 2 minutes give or take as it was all singles. The set of 20 was in 4’s, did 4 (quick rest) 4, and then longer rest, I would keep that the same but be more aggressive on the set of 30. The front rack and overhead lunge were much easier,
Event 4 – 19:32 – did a plus 1 of rope climb on each round and most were legless. The big takeaway here is to stay low on the shuttle run and good footwork and change of direction were the keys. Box step overs were easy to keep moving. And having moved the 70 so much this week it’s starting to feel a lot better in my hands. Shuttle limiter was the middle rounds were i would try to pull back a little to make myself push the back half of each one, the 12 coming down was the slowest but outside of that thought i wa pretty consistent, and man I cannot wait to have a judge for these to count them for me, what a pain in the ass.
Event 5 – 3:27 – the first 20 cals of row were in the upper 1500’s, and then the last 10 were 1400 to 1300 – but should have stayed on accelerator until about 24 or 25. First 11 bbxjo felt really fast and felt speed per rep started to slow down a little there. OHS felt decent and was really happy to go 10 unbroken, for all my frustrations of not feeling as strong as we need to be this was at least somewhat reassuring that I could hit that set ub.