Wednesday 12-15:
TRAINING:
12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)
WOD as Rx'd: I used 205# for the OHS which is between 75% of 270-275#. 275# is my best on record back in June. I havent gone that heavy or touched that since. I think the heaviest I have gone is around 250ish last week or so after running the 400's. I did dump the weight once on the 3rd rep of the 11th set. I lost my balance going up and it came forward on me. I cleaned it up and put it over head and redid the set of 3 relatively easy. Just had to stay mentally and physically tight.
Weighted Pull-ups: 25-30-35-40-45-50-55-60-65-70-75-80 (last couple I had to kip to get it.)
CTB Pull-ups: All UB. The last set I had to hang between reps 7-10. I was struggling.
Cut the recovery time down a bit due to time. I would stop my watch at 2:30 and then get under the weight and jerk it up. I probably started around 2:40ish thgough. I feel like I could have cut it more in hind-sight, but the Pull-ups would have been tougher for me. Transitions between weighted PUs and CTB PUs was a little awkward and definitely took longer than 0 seconds...maybe 5 or so.
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