11/4/2008: No Fast. Work day.
Warmup
C2 Rowing - Light - 2:36; 618m; 38 cal
Burg WU
P. Snatch
90x3
111x3
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121x5x3
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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
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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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