September 2, 2008
*15 hour fast*
BW = 189-191 (down 3 pounds from last week)
1. Gymnastic WU
handstand hold - 0:30, 0:30
ring row w/ feet on high box - 8, 8 (slight elbow pain)
hollow rocks - 15, 15
2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - 4L/R
inverted hamstring - 5L/R
Burgener WU - 45 x 1
muscle clean + tall clean + PJ - 45 x 3, 95 x 2
power clean - 100 x 5, 120 x 5, 140 x 5, 160 x 5, 180 x 5(4th rep was bad, the last one was EASY!! hell yeah! PR for reps)
(2-3 minute rest between each work set)
DB decline bench press - 75 x 6, 80 x 6, 80 x 6, 80 x 6 (40X1 tempo)
back extensions - 15, 5 x 12, 5 x 14, 5 x 12
(superset with full rest - 45 seconds)
Pallof press - isometric hold - 50 x 0:35L/R, 50 x 0:35L/R, 50 x 0:30L/R
(rest 35 seconds between sets)
4. Metcon CA WOD 02SEP2008
4 rounds for time of:
5 kipping pull-ups - subbed dead-hang chest ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30%(57#)BW - Used 55#KB (largest in the gym)
Time - 4:37 (1:02, 1:05, 1:08, 1:22)
-Added the horizontal pressing I missed last week in today after the power cleans, left hip flexor is still hurting a bit from my fall last
-MC+TC+PJ - no arm pain on the push jerks which is an improvement over the last few months
-power cleans - 180 for 5 is definitely a PR, I'm not sure what my max power clean is but I know I've never done 180 for 5 before.
-Metcon - The chest ups were broken on the 3rd and 4th set, 20 is probably the most pullups I've done in a single session since trying to rehab my arm. Fun workout, nothing too gassing but a good overall effect.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."