5/18/2013

For time:
30 wall ball (14# to a 10' target)
30 CTB pull ups
30 pistols (alternating)
30 dumbbell snatches (50#, alternating arms)
+
For time:
21-15-9
Deadlifts (185#)
Box Jumps (24")

10:27 (a full 2:00 faster than when I did it on Wednesday)
+
5:05 (16 seconds faster than when I did it last Saturday)


Great training day, so much better than yesterday. I wanted to really take a lot of time to warm up this morning, especially my arms and wrist. I spent a good hour stretching and getting warm and it really made a big difference. I think from now on I'm just going to have to take more time to warm up. The 30s workout went so much better than it did on Wednesday, my time improved by over 2 minutes! I think it's because I broke everything up more, I was able to pace it better. I broke up the wall balls into sets of 10, the CTB into 5s, and the pistols and snatches were just steady one at a time. I'm happy that my pistols are getting a lot faster. I was really pleased with this today, especially since I did very poorly on Wednesday. The deadlift workout was also a matter of breaking up the sets, I broke up the deadlifts 7/7/7, 5/5/5, 3/3/3 and improved my time by 16 seconds. Now I just need to pick up speed on my box jumps and I might be able to get my time under 5:00. Barely felt in pain in my arms/wrist at all today, I think I just didn't warm up enough yesterday and that's why I was in pain. Lesson learned.