Saturday August 18th, 2012

3 hours in the gym today and I'm feeling it a little bit. Did my planned program and then a Team WOD which was a good one. Haven't been doing much metcon stuff lately so was good to get a little taste.

A.  Close Grip Bench Press @ 20x1, 3-4 reps x 5 sets, rest 3 minutes.

     - Worked with 185# across. 4 reps each set. 

B1.  Single Arm DB Standing Press @ 30X0,  6-8 reps/ each arms x 4 sets, rest 2 minutes. 

     - 50# DB's. 6-7 Reps each set.These were tough to do at a touch 'n go pace.  

B2. Good Mornings @ 50x0, 6-8 reps x 4 sets, rest 2 minutes.

     - 95# 1st 2 sets, then 105 and 115 

C. 15 to 20 minutes of Double Under Practice...
Perform sets of 20... As many as you can in 15 minute range, after every set rest 30 seconds.

     -These didn't go well at all. Achilles were tight and sore as hell. Don't know why (squatting???). I was really inconsistent. I can usually do unbroken sets of 30 without thinking about it. I messed up a bunch of times just getting to 20. Towards the end I hit 90 unbroken a couple of times once I was loosened up.

Team WOD: Teams of 2 complete the following...

     - 400M of bear crawls

     - After each bear crawl must do 20M sandbag carry. Ross and I used 2 45@ SB's.

     - 100 Push Press @ 115#

     - I am still fucking terrible at these. Did all sets of 10 consecutive but struggled towards the end.

     - 150 Wallballs

     - Did sets of 10 each. These felt miserable and I am usually pretty good at WB's.

     - 2000M Row

     - Did OK on these. All 250M splits at a pace of about 1:37