Day: January 24, 2017

Switching weeks is horrible for the rest day schedule. Still have to wait until Thursday to get on track.

Warm-up – 3 Sets

• 100m Row
• 1 Legless Rope Climb
• 10 Air Squats

It was programmed for 10 rounds (!!) and with running. If we did 10 rounds I wouldn’t have had anything left for the pull-ups.

Conditioning

• 4 Rounds
  • 21 C2B Pull-ups
  • 15 cal Row
  • 90 Double Unders
• 20:00 Ladder
  • 3 Squat Cleans (135#)
  • 3 Squat Cleans (165#)
  • 3 Squat Cleans (195#)
  • 3 Squat Cleans (225#)
  • 3 Squat Cleans (255#)
  • 3 Squat Cleans (285#)
  • …

I was going back and forth about scaling the reps for the chest-to-bar pull-ups but went Rx. Chalked up my hand grips and they stuck to the bar like glue. Wish I had done that yesterday for the interval pull-ups, though I’d be a lot more sore and fatigued today. Every rep was of the kipping variety, which I think has a lot more endurance for me compared to the butterfly. I started out with 3 sets of 4 C2B I think and then it was mostly triples the rest of the way, with some double here and there. I have a couple of tiny blood blisters but it would have been bad had I not wore the grips. 84 is a lot! Way too slow on the rower again. Turned out the C2B weren’t even my downfall in that metcon. My dubs were horrible through the whole thing. Finished in 22:08 and took my time getting over to my bar on the platforms. I knew I’d have plenty of time with the 20 minute cap.

Felt good with the first few levels and then I took my time with 225 and 255 so I wouldn’t burn out. Had the belt on, but stuck with the Nano 7s. Smoked the first 285 so much, when I caught it, I thought about sticking it for a power clean but remembered they had to be squats. Took my time and hit the other two reps pretty easily too. Didn’t get the exact time but I had about a minute left. I could have went a lot faster through the reps, but I was just hoping to be able to hit 285 pounds once since my PR is 130kg or about 287#. I’m coming for you 300!!