4/11/2012

4-11-12 WOD

Strength
Back squat 3 @ 70% – 3 @ 80% – AMRAP @ 90%

Front squat 5-5-5
*attempt 5-10% heavier than last weeks front squat if possible

MetCon
20 min. AMRAP
500 meter Row
Front squat 135/95 pounds, 10 reps(no racks if rx)

Back squat - 3@300, 3@340, 7@385#
Looks like my squat is going down (though, maybe my legs are just still tired!), as last time I did 405, I hit 7 reps. Perhaps it was the depth of my squats though, which I made sure was very deep.

Front Squat: 5@135, 5@185, 5@245

I moved into the MetCon pretty confident. I was really hoping for 8 rounds - but looking at the board, the highest score was 6 rounds + finished the row.

I kept my first row at about a 1:55 - I figured 7 rounds @ 2:00 is 14 minutes, so that gives me 6 minutes for 70 front squats. I moved into the squats, and finished all 10 unbroken. Got back to my rower, and kept up the pace pretty well - basically a repeat of round 1. Round 3, when I got off the rower, I had about 11:50 left on the clock - so I was basically just ahead of pace for 6 rounds (definitely not hitting 8!), but the squats were still unbroken. Round 4 I started slowing down, I think my row slowed to about a 2:00-2:05, but squats were still unbroken (insofar as I didn't put the bar down - I had some brief pauses in the rack position). Round 5, was about 2:05 on the row - but still unbroken on the front squats with some struggle. I started round 6 with 4 minutes on the clock, finishing in 2:10 and having only 1:50 on the clock. This time I did not go unbroken on my squats - I finished the first 5 before there was only 1 minute left, and managed to muscle 2 more out, but then I had to put the bar down and rest. I managed to finish off the last 3 with 20 seconds left, and managed to pull out about 40 meters before my time was up - I didn't bother strapping my feet in, I just rowed.

This was the second best (Rx'd) performance of the day, so I was pretty psyched :)

4/6/12 - "Jackie"

4-6-12

Strength
Front Squat 5-5-5 (go heavy, but not to failure. Place focus on coming up from the bottom quickly)
Bench Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%

MetCon
“Jackie”
1000 meter Row
50 Thrusters 45/33
30 Pull-ups

For my Front Squats, I hit 135, 185 and 225# for 5 each.
Bench press was done 5@175, 5@205, and 6@235#. This was based on a 300# 1RM, but this set predicts only a 275# 1RM.

It's been a long time since I did Jackie September 1, 2009 and my time was 9:54.

Today I improved to 8:00. I started my row off not too aggressively, but definitely faster than the 5K pace that was suggested. I did the first 500m in 1:45, but then I slowed my pace and rested for the last 500m at a 1:55 pace, finishing at 3:50. For the thrusters, I ended up doing 3 sets - 25, 15, 10 - not much different from last time I did it, but probably with less rest, as this was done in about 2-2.5 minutes. The pull-ups were an improvement though - 15 butterfly to start, then about 6 more, followed by 2 regular kipping; and then I finished off the last 7 all kipping.

That's improvement! Even though my row was actually slower than the last time I did this, I finished the thrusters last time around with 7:09 on the clock, which is only 51 seconds than my total time this time around - so clearly a slower row is a better strategy, or my conditioning is better (or both!).