1/9-1/10/10

1/9 Two-a-day

WOD #1 8 a.m.

Bench Press 3-3-3+ @ 151-172-194x9
Strict ring dips 8-5-5

Not overly impressive on the numbers, but bench has always been something that I've sucked at. So, I'm pretty pleased with the increase in performance. Not something that I expect to see at any of the CF Games competitions, but I still feel chest strength is an overall weakness of mine.

Metcon: Row 500M, 30 burpees, 10 push jerks @165#

4:50

Third time doing this workout, and it always leaves me disappointed. Had set in mind that I wasn't going to break the jerks. Failed my 7th attempt and 10th attempt. Had a hard time locking out in the top of the lift. Triceps were a little shot from the bench and dip work. I really see no reason why I couldn't do this in 4:15 or under.


WOD #2 3 p.m.

Back Squat 3-3-3+ @ 217-248-279x12

Another PR on back squat. As sick as it sounds I actually am starting to like the feeling of grinding out those last 4-5 reps and what it leaves me feeling like afterwards. I feel a lot stronger with this lift since we started this strength protocol. Looking forward to more PR's to come.

Metcon: 50 pull-ups/30 box jumps/10 power snatches @135

3:46

Wanted something in a similar time domain to the previous WOD without doing the same thing. Also, wanted to throw pull-ups in a WOD. Didn't string as many together as I wanted, but cycled through singles pretty fast. Roughly 1:45 to get through 50 pull-ups. Took two short breaks on the box jumps. Snatches were all singles, but just dropped the bar reset grip and went again. Still not comfortable stringing snatches togther.

1/10 Active rest

Rudy sent this one to Chris last night for a laugh. My body was a little beat up from the two-a-day yesterday. So, I gave this a shot.

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double-unders

22:46

Didn't really hit this as hard as possible. Just looking to move around a little and get a sweat going without lifting weights. Missed a lot more than I would have liked. Had to redo 13 sets. All misses were with 5-10 of completion. Pretty annoying workout, since double-unders a supposedly a strength of mine.