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Old 10-27-2008, 08:17 PM   #8
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
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10/27/2008: 16 Hour Fast (8 PM to 12 PM)

Warmup
Light C2 Rowing - 2:37; 645 m; 41 cal
Burg WU

HSPU (full ROM)
Concentrics: Fail; Single; Single; Single; Fail

I was happy with this since I never did full ROM HSPU concentrics before successfully. I will be working on singles before my negatives each time now...but will continue negatives.

2x4 Negatives

Felt them speeding up after the 2nd rep of 2nd set. Felt my volume was about right here..

P. Clean
155x3
175x1
195x1
205x1
----------
215x4x2
155x3

On the fourth set I felt like a fifth set would definitely be pushing it. I had to dip down low...still only 1/4 squat...but really fight that out of the bottom to extension. I did the backoff set as a DE to address form. It is amazing how heavy 155 feels at the start, then how it floats up almost like a feather at the end.

This was really good results as 215 used to be my 1RM. Hopefully, next time, i can bang out at least 220 on one of my sets.

WPU
BWx5
50x3
60x1
70x1
-------
75x3
75x3x2

No kips, but did definitely reduce volume. Next time a jump to 80# and we will see how many reps I can do of that per set...

WOD
4 Rounds:
2 MU
4 HSPU (not full ROM)

7:30

I thought this was going to be easy and quick.

Boy was I wrong...I needed more rest than I thought between rounds..and my form on my kipping MUs really suffered as the sets went on. My MU's were much more like a kip than anything else.

WODs are WAY different after strength work...

Cooldown
None. Needed to get home to spend time with my brother who is visiting.
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