Wednesday, May 30 Week 2 Day 2 Testing

AM

A. Push Press - Build to a 1RM

B. Clean Grip Deadlift w/ straps- build to a 1RM (within limits, don’t sacrifice

your back)

C. 10-9-8-7-6-5-4-3-2-1 unbroken HSPU for time

PM

For Time:

30 KBS @ 70#

30 Pistols

30 GHD Sit-ups

30 Box Jumps @ 24”

30 Wall Balls

Results

AM

A. 245#

B. 355#

C. 2:25

245 is 10# under my all time pr but happy with it since I haven't worked it much in the last month.  355 fell fine, but a buddy watching me said my lower back was starting to round so I called it there per instructions.  Happy with the HSPU, I rested very minimally, but my reps could go a little faster later in.  Once I hit 20-25 reps my tris always z start blowing up and fatiguing and I can't cycle my kip as fast.  I'm fine with this time since I never focus on HSPU since they've always been a strength but there is more potential for capacity at higher sets and maintaining the speed.

PM

5:38

Was slowed down by setting GHD too short so butt was hanging off completely and it put more strain on hips/quads then should have been.  Besides those box jumps were a little slower than they should have been.  Pistols were very fast, KBs UB but I tried to go faster so that's improvement.  Wall Balls UB but I tried to speed up the squat and think it made the turnover faster overall.  Feel like I should have gone sub 5 on this today.  Shoot for 4:30 next time.

Tuesday, May 28th Week 2, Day 1 Testing

AM

Power Snatch - Build to a 1RM

+

50 Power Snatches @ 95# for time

(video)

PM

Row 500m Time Trial 

rest 90 sec on rower

Row 500m Time Trial

Results

AM

215# (10# Pr)

+

3:30

Happy with 215# power snatch as it's been stuck at 205# for over a year at least.  Was also happy with how easy it felt going up as usually a 1RM feels really heavy all the way through the 3rd pull.  Still needs to improve quite a bit, but it's a good step in the right direction.

I don't know how to feel about the 50 PSnatches.  Feel like the movement is slow, and taking too long of rest brakes in between.  Leg fatigue, especially quads burning, were what made me put the bar down every time.  It wasn't the breathing or grip or shoulders, all that felt fine.

PM

About 30 min later:

Row 500m Time Trial - 1:29.8 (2-3 second pr) - 43 spm @ 6.5 damper

rest 90 sec on rower

Row 500m Time Trial - 1:45.8 - 35 spm @ 6.5 damper

Pretty darn pumped with the fact that I just broke the 90secs mark on my 500m row.  That's been a pretty hard wall to break through, especially since the fastest pull I managed was a 1:28.  I was able to hold that for almost 250 meters.  I think rowing at the 6.5 damper setting helped too.  Normally I roll with a 5.

Thursday, May 23, Week 1 (Testing) Day 3

AM

A. Back Squat; - Build to a 1RM 

(rest 10 minutes)

B. Back Squat @ 85% of today’s max; amrap x 1 set

C. 30 Burpee Muscle-ups for time (video)

PM

“Karen”

Results

AM

A. 365#

B. 11 reps @ 310#

C. 5:12

30 BMUs video:

Squat 1 RM - 365# (I've been rebuilding this recently since I changed my stance months ago and it effed me up, I'm back to a narrower stance and I don't think it will take long to get this back up to around 400.

AMRAP x 1 set @ 85% = 310# - 11 (probably should have eeked out 12 but couldn't stand it up)

PM

"Karen" - 6:12

I think I have to be happy with this.  It's about a 30 second all-time PR, and about a 40 sec pr from 13.3.  My goal was sub 6, but it's going to be very hard to hit that with the pace of my wall balls.  I also need to be happy with this considering my hips and legs were fatigued from the squat work and my shoulders and tris were fatigued from the 30 burpee MUs in the AM.

I'm also happy that I had a plan on the rep scheme and rest intervals and I stuck to it almost perfectly.  I went 25x4 then 20-15-15.  The goal was 10 secs break between sets, which means 1 minute total rest.  I stuck to that perfectly until the 20 and 15 sets.  The pace of my shots are just slow though.  It took me 50 secs to hit 25 reps.  I think I would need to be hitting 25 in 45 secs to have a shot at going 6-5:45 minutes.  I don't think bigger sets would have helped, but I could be wrong.  My max set UB is 70, but that's going for broke and not saving anything.  Did it in Nanos and I've always done it in weight lifting shoes so it might have helped.

Wednesday, May 22, Week 1 Day 4

Row 5K @ Easy pace

22:15ish - rowed avg pace of 2:15

Tuesday, May 21st: Week 1, Day 2 (Testing)

AM

A. Shoulder Press - Build to 1RM

B. Weighted Strict Pull-up - Build to a 1RM

PM

For time @ 100%:

Row 250m

15 KBS @ 70#

25 Burpees

15 KBS @ 70#

Row 250m

rest 15 minutes x 3 sets

 

Results

 

AM

Press: 175# - had to really fight to get this one up.  Definitely leaned back to get it.  This is right around my all time pr so I am happy with it since I have done zero pressing for a long time.

 

Pullup: 80# - barely missed 90#, just couldn't quite get the chin over the top of the bar.  My weighted pullup, especially strict, has always been terribly weak.  Used pronated grip, hands just outside shoulders.  Probably my worst lift along with my deadlift...coincidence?! 

 

PM

4:18

4:20

4:17

 

Well this definitely just reinforces one of the themes of this year for me: I'm very slow on the short sprint workouts and particular movements.  These movements are slow movements for me.  I can't row under a 1:30 pace for more than a couple of strokes, I don't have the power; 2pd KB swings are heavy and slow; burpees I seem to have one gear, which is great if the test is 7min of burpees, but not when they are short sprint sets.  This test just proves why I have several unbroken benchmark wods that are incredibly slow: 6:10 UB Jackie, 3:07 UB Fran, 2:46 UB Diane, 3:30 power Elizabeth, 3:15 Isabel, etc.

 

Monday, May 20th Week 1, Day 1: Testing

AM

Power Clean - Build to a 1RM

+

AMRAP in 8 minutes:

Power Cleans @ 90% 1RM

PM

Run 2 Miles for Time

 

Results:

 

AM

 

275# 1RM power clean (missed 285# twice, basically just clean high pulls)

 

 

8 min AMRAP:

35 power cleans @ 247#, no missed reps

 

Felt good, able keep moving at a steady pace; I think I could have pushed the pace a little more since I never felt I was going to miss a rep and breathing was good and never felt overly fatigued

PM

2 mile in 13:57 - mile 1: 7:00; Mile 2: 6:57