View Single Post
Old 10-20-2008, 06:54 PM   #2
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
Default

10/20/2008: 15 Hour Fast (9 PM to 12 PM) Broke fast with .75# Salmon, Salad with cheese/EVOO, Oatmeal & Milk.

Warmup
Light C2 Rowing - 2:35; 614 m; 38 cal
Burg WU

HSPU (full ROM)
3x3 Negatives

Last negative was much faster than the others. Thus cut it at 3x3 instead of 4x3 or 5x3.

My platform was taken, so I did some OAHS holds against the wall...
OAHS Holds
3x5 seconds each arm

P. Clean
155x3
175x2
195x1
205x1
----------
210x5x2

Only one bad falter where I had a bad first pull on the second rep of 4th set. Aside from that, the reps took a lot of effort, but I got them up. The bar did not get high enough (or i did not got low enough fast enough) on a couple of reps and i had to rotate my humerus up and force the bar into the rack position.

WPU
50x3
60x1
-------
70x3x3

Very last rep was the only one that required a bit of a kip, so cut it there.

WOD
Row 3 rounds of 500 meters with 1 minute rest.

1 - 1:42
2 - 1:53
3 - 2:00

Wanted to do 4 rounds for 2k, but started to get hip pain just where my bursitis is...so I cut it one round short.

Cooldown
Reverse Hypers
+30x3x10
Chris Salvato is offline   Reply With Quote