Approaching Four Hundy

My lats and shoulders are pretty wore out from this week. Have been working every day since the competition on Sunday, but knew this weekend was going to be off, so wanted to push it. Went in for the 9am because I have the day off work and I’m heading up to my parents for the weekend.

Warm-up

5 Rounds

  • 30s Russian KBS (35#)
  • 30s Rest
  • 30s Plank
  • 30s Rest

Light on the KBS to just get the body moving and warmed up.

Strength

5×1 Deadlift

I wasn’t expecting us to do this today, but was happy to see it. It had been about 2 months since I did a 1RM. Warmed up with 5 reps at 135# and 3 reps at 225#. Then I went 295#, 345#, and 365# which tied my PR. For the 4th set I was able to grind out 385# for a 20# PR. Made a few attempts at 395# but couldn’t get the bar moving. I’m only 15 pounds away from the 400 club!

WOD

3 Rounds

  • 250m Run
  • 12 Pull-ups
  • 21 KBS (53#)

This was supposed to be “Helen” which calls for a 400m run, but we did a shorter route, so I’m not counting it as the official benchmark. I felt really good today and finished in 7:19. This has been my best week ever on pull-ups. I did the first round unbroken, then 7+5 in round 2 and 8+4 in the last round. All of the KBS were unbroken. My best “Helen” time is
9:30, so I would have beaten that easily, probably in the high 8 minute range if we had done the extra 150m run each round.

We had about 10 minutes to work on a weakness, but it’s been a long week, so I worked on some hip mobility.

Other than Monday I felt really good all week in both my strength numbers and the WODs. In fact, I’m happy to say I crushed the WODs all week. That doesn’t usually happen, especially when pull-ups are involved. Now I’m resting for the weekend. Well, at least until Sunday at 2pm when we’re going back to Gym Jesters for some gymnastics. That’s going to be fun. Hopefully I can land a back flip this time.