Saturday 2-19 Retesting/Training:
A. Deadlift and OHS Metcon Retest
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
B. 1 advanced HSPU (Parallette HSPUs to 2-25# bumpers) every 30 sec for 12 min
Training Outcome/Notes:
A. Previous time on 3/5/2010: 4:45
Today's time: 4:36
B. as Rx'd
Cash-Out:
Messed around with some deep HBBS. Did 135-225-275 x 3 reps each. Nothing too serious. Just wanted to grease the groove. Worked on driving knees out and staying tight through the core.
Notes:
Not much of a PR on the retest, but still a PR. I made a note that last time I did this I dumped the weight on the 21 rep round of OHS due to a loss of balance and that everything else was UB. Today I did the rounds of 21 (although they weren't as fluid as I had hoped) and 9 UB, but the round of 15 was a mentally weak point for me. On the 15 rep round of DL I did them UB sans a pause after rep 12 long enough to flip my grip. I did the round of 21 with a clean grip, no hook, and thought I could finish the WOD this way but my right hand was slipping so I flipped over quickly between rep 12-13.
The 15 rep round of OHS was rough. I did 5 and had to rack it. I was fighting fatigue pretty bad. Took about 10-15 breaths and then finished the last 10 UB. I was really surprised when I saw that I still finished faster than last time. With the break I took I was expecting to be slower.
I drug my feet this am getting around and ended up working out at about 16.5-17hrs into a fast. I have done this before and I try to make a point not to do it again because I always seem to run out of steam...which again proved to be true today. I was really thinking I could be around 4min but I thought wrong. Had this been done at 6-6:30am like normal, maybe. But not today. Yesterday's 120 85# KB Swings and 120 SDLHPs might have played a role in this WOD as well. I could feel my hips and low back fatiguing towards the end of the 21 rep round of DLs and really bad on the 15 rep round.
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