Sunday, August 19, 2012

Overhead and high Reps

AM
A) Bench @32x1 3-3-3-3-3-3 - rest 3min
B) HPSN 2-2-2-2-2 - rest 2min
C) Build to a heavy 1 Push Jerk - NOT A 1RM

First time on the bench with a regular grip but still punishing with a 3 second descent and then no bounce off the chest with a 2 second hold.  A whole new punishment.   Finally figured out a better bench than using a box jump box.   Grabbed one of the benches off the back patio.  A little flimsy but ok. 

Bench
WU
3@135
3@155
3@165
3@175
3@185
3@195

HPS
2@115
2@125
2@135
2@145
150 - Fail, Make, Fail, Fail, Make  - I think this is good for me from a hang position.  Didnt get the 2 consecutively but I was determined to get it!

Heavy Push Jerk
3@135
3@155
1@175
1@185
1@195
1@205
0@215 Failed
These all felt really good.  Strict push jerk,  no split.   I was doing this in the gravel driveway standing on a piece of rubber flooring so I was definitely losing some sprint.  I believe I can get to 225 which would be a new Jerk max.  Left it alone though as it was not a 1 rep max

PM
30s Pullups
30s Box jumps @24
30s Burpees
rest 4mins
x3
rest 10
x2

Although I was damn tired when I started this wod I was really excited to do something that resembled a metcon workout!  I didnt bring my gloves to Maine and this is one that would have been a candidate for them.




  Pullups Box Jumps Burpees
Round 1 21 11 8
Round 2 22 14 9
Round 3 21 14 9
break      
Round 4 23 15 9
Round 5 17 16 8
Round 6 18 15 9
Total 122 85 52



The WOD went well but my hand started to tear in round 4.  I tried a quick tape job in round 5 but it didnt hold as I didnt have the time to do it properly.  I even ran around the house looking for a pair of dish gloves so I could keep up my pace.  Felt good on the pullups.  98+% butterflys until the last 2 rounds when I was trying to protect my hand.  Only had a small tear in the palm.

Box Jumps improved when I started to rebound and open up on top.   Burpees just couldnt go much faster.  Did this in the driveway again on top of the rubber tiles.  Not optimal for either box jumps or burpees.





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