Thursday, November 6, 2014

11/5/2014


AM
For time:
400m run @ 75%
6 rope climbs
400m run @ 85%
12 wall walks
400m run @ 95%

PM
3 rounds for time:
15 toes-to-bar
15 kettlebell swings, 53
15 burpees
+
3 rounds not for time:
7-10 weighted glute-ham raises, 30X1
12 tough reverse hypers
max L-hang from bar

AM
15:40

PM
8:46
+
complete
30# DB for GHR
55#/side for RH
L sit hang- :32, :30, :30


I thought the AM session was good, it was nice having something on the shorter side this week. I think I took each run at the appropriate pace, I was definitely pushing it hard on the last one. Rope climbs were actually pretty good today! I tried resting less between each climb. The wall walks were surprisingly the hardest part, my arms and shoulders were very fatigued and stiff, maybe I didn't warm them up enough before I started? I was just feeling very slow on these. 

The PM session was tough but I thought I did pretty well. For some reason I thought it was 15 pull ups, so luckily right before I started I glanced at my notebook and saw it was actually toes to bar. Good thing I checked. Toes to bar were 10/5, 5/5/5, and 5/5/2/1/1/1. After doing so many heavy swings my grip was getting tired. KBs were unbroken on the first round then 12/3 on the second and third round. I was pretty annoyed with myself for setting the kettlebell down with 3 reps to go but at the time I felt like I couldn't hold on any longer. Burpees were at a steady pace, on the last round I really went for it on the last 10 because I wanted to finish under 9 minutes. I'm pretty happy with how my burpees are improving, six months ago I would have looked at 15 burpees per round and been worried but now it doesn't seem like that many. I'm also getting better about just chipping away at them instead of standing there between each rep. My transitions were pretty quick between movements as well. I'm not sure if this is a good time for this workout? I'm happy with my performance, if I had to change something I would try to do all the KBs unbroken. 

Not for time stuff was fine, GHR are definitely getting better. L-hang was cool, I have never done that before. 

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