Day: May 7, 2013

On Short Rest

In at 10am on short rest after doing 8pm last night. Trained with Kevin and Monica.

Warm-up

  • 500m Row
  • PVC Pass-thrus

This has become my go-to warm-up when doing our own programming. Need to start switching it up some.

Strength

10:00 EMOM

  • Evens: 5 Weighted Dips
  • Odds: 5 Weighted Pull-ups

I went 20-25-25-30-35 on dips and 20-20-20-20-25 on pull-ups. The pull-ups were a real struggle today.

10:00 E2M

  • 4 Clean High Pulls
  • 6 Pendlay Rows

I stuck with 135# throughout and tried to work on some technique during the high pulls.

OLY

10:00 EMOM

  • High Hang Squat Clean
  • Hang Squat Clean
  • Squat Clean
  • Split Jerk

This was pretty brutal doing the 4 reps every minute. Not much rest time. I used 135# for the first set, then 145# for 4 sets, 155# for 3 sets, and finished with 2 sets at 165#.

WOD

5 Rounds

  • 8 HSPU
  • 12 American KBS (53#)
  • 400m Run

Went unbroken on everything, but my running kind of sucked after the 2nd round. Finished in 12:01.

Planning to take a rest day tomorrow and go golfing as long as the weather is nice.