Saturday, January 21, 2012

Slept 8 hours, almost overslept for training this am. Made a SFH Fortified Protein drink with Coconut milk and rushed out the door.

Trained at Invictus with the Competition group this AM. We retested a workout we did the first day I started training with the Invictus Competition group back in December. Started out rough, but ended with 2 pleasant surprise PR’s.

A.

Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.

Only made it through 3 rounds + 1 clean (Score = 13). Wow, 135# felt HEAVY!!!! I started failing on the cleans alot. I think I failed on 6 or 7 cleans at least. I’m pretty sure yesterday’s workout had something to do with this.
December 3 my score was 20 (4 rounds even).

Rest exactly 8 minutes, and then:

B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.

Finished with 5 rounds + 6 cleans and 2 Pullups (score of 38). December 3 my score was 27!! (11 more reps since Dec!) I think the improvement was definitely in the C2B pullups, I started to alternate grips towards the end, but overall, I felt a bit stronger with them.

Rest exactly 8 minutes, and then:

C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders

Finished 3 rounds, 250m row and 3 KB Swings. Dec 3 I completed 3 rounds exactly!!

Overall, a great finish to a slightly shotty beginning.

Breakfast at Zanzibar with Steph:
Greek scramble with veggies
Hammerhead coffee w/ espresso

Snacked on Macadamia nuts most of the afternoon

Went to bed at 5:15PM…slept til about 8:30.

Woke up and made 5 strips of bacon and had some coconut milk to go along with it.

Watched a movie and then went back to sleep around 12AM. Slept til 8:30AM.

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