1a) 80% set of strict HSPU capped at 20 + 80% set of kipping HSPU rest 1 min x3
1b) 10 STRICT glute ham raises rest 3 min x3 (She is not doing them strict...)
Conditioning: AMRAP 20 min – 500m row, 10 pull-ups, 20 push-ups, 30 box jumps (30/24in), 400m run
1b) 10 STRICT glute ham raises rest 3 min x3 (She is not doing them strict...)
Conditioning: AMRAP 20 min – 500m row, 10 pull-ups, 20 push-ups, 30 box jumps (30/24in), 400m run
Anyone taking any creatine?
ReplyDeleteWhat about Beta Alanine?
DeleteI would suggest L-glutamine, BCAA, and creatine for everyone. Protein and fish oil as well. Sleeping as many hours as you can per night without getting fired or divorced. Eating plenty of real food, including lots of carbohydrates to fuel performance.
DeleteI don't have much experience with beta alanine, but I've read good things and heard good things. Brandon Bergin may have an opinion.
Creatine? Are you crazy, I don't need to get any bigger.
DeleteEMOM: check
ReplyDeleteHSPU: 14/15 (rested in between strict and kipping on this set); 10/10 (no rest); 7/10 (no rest)
Glute Ham: check
*metcon tonight as well as the dip work from yesterday.
Dips from Monday: 25/30
Delete20 min AMRAP: 3 rounds
Day behind, so did Monday's WOD today (most of it)
ReplyDeleteSnatch: 140, 165, 185, 195, 185
Missed my first rep of 195, so the two reps took three attempts.
Clean Pull: Skipped these to ensure I had time to do errrrrrthing else.
Squat: 245, 285, 325, 350
MetCon: 8:30. Fun
Did work.
ReplyDeleteMetcon
got two rounds. those 24in box jumps gassed me. that extra 4in almost cost me on the first round.
Then did ohs 3 sets of 5 @ 95, 115, 120
Shoulders were hatin me doing this post everything else today.
Metcon- 2 rounds + row and pullups
ReplyDeleteDid Monday's wod and all of Tuesday's work minus the 20 min AMRAP:
ReplyDeleteSnatch @185x3x3, 200x2 - never hit 200# for a double before. Felt smooth, and possibly room for more.
Clean Pulls @260
Squat @315x2x2
Conditioning - done, all rounds unbroken at 185. Felt moderately light and moved well through this.
EMOM - found out I can't do weighted MU's after a day's of work. Switched to regular MU's and did EMOM for 10.
HSPU - 9/5, 6/5, 4/3
EMOM 10 min: Got through 7 rounds with the vest (dropped a weight bar per round). Did 3 unbroken rounds w/o vest. Horrible.
ReplyDelete1a) Can't remember the reps, but did 'em
1b) Bam done
Conditioning: 3 rounds on the nose
Work: Check! Did 1 strict ring pullup and 2 strict dips as sub for muscle ups.
ReplyDeleteMetcon: 2 rounds + row + 10 pullups
work: 3 deficit pushups for muscleups
ReplyDeleteno HSPU
conditioning: no pullups; row at low damper setting; bruised knuckles from all the pushups --
got 1 round+row+pushups+5 box jumps (finished this round after time to build character)
Work: did 1 jumping MU instead of 3 MU...felt good...will work with lower box next time
ReplyDeleteHSPU mash up: I did 0 strict HSPU (that was my 100%) then 11-10-10 kipping HSPU...felt really good here!
conditioning: 2 rounds + 9 pull ups...I stink at pacing 20 min AMRAPs cause when I finished I wasn't spent at all
Morning...
ReplyDeleteEMOM: first 5 MU attempts, second 5 min Bar MUs. Hit all attempts on bar, came very close on a few on rings
HSPU: First attempt ever doing strict rx. Didn't quite get it so worked on strict with 1 black band (first time with just that band). Only got about 5 each time kipping, but only second time doing it on plates with 1 mat.
Conditioning: 2 rounds + 189 meter row. Tried to do butterfly pulls ups (gave up on that pretty quickly). Did all hand release push ups (not sure if that was good idea). Ran the ENTIRE TIME which is an accomplishment in itself for me bc I hate running and working out in the morning... and of course, I wanted to quit like I always do in metcons. Good enough for me!
Evening...
Did Monday conditioning: used 115# had trouble with push jerk so split jerked. DUs were best part for me. Clocked changed for class but my calculations put me at about 20 min