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Old 11-04-2008, 08:28 PM   #26
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
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11/4/2008: No Fast. Work day.

Warmup
C2 Rowing - Light - 2:36; 618m; 38 cal
Burg WU

P. Snatch
90x3
111x3
---------
121x5x3
-------
133x2x2

Everything went really well. Next time, 5x3 at 133.

Muscle Ups
Concentrics: 3x2 + 1 + F

Tried to do 3x3 but couldn't do a third consecutive rep even on my first set. Then I tried to do 4x2 but I failed on the second rep of the third set. Going to chalk it up to a bad day. Next time I will be try 3x3 again.

Front Squat
45x5
131x5
--------
155x3x5

A bit of a forward lean but this was the first time I ever did FS. I think it went fairly well...but I can focus on keeping a superman chest and upright torso a bit more. Deep squatting causes forward lean a bit -- need to focus on fixing my glute inactivation problems :P

WOD
4 Rounds for time:
10 Double Unders
97' Sprint x2 (One side of the basketbal court to the other and back)
10 Pull ups

5:01

Probably can do sets of 20 Double Unders from now on...after first set, I could do 10 in a row easy, even after sprinting.

Cooldown
Reverse Hypers - +40x3x8...after all that other work, this was difficult...

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About 3 hours after my workout, I did some supinated leg raises (3x8 - each leg and then both at the same time) to work on my glute activation. Also, I have been squeezing my glutes sporadically during the day going for glute tension holds to work on glute activation...
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