Saturday, September 22, 2012

Simulated Competition Day 1

I was looking forward to WOD1 which was 30 Muscle-Ups for time. I was hoping to better my time. I really didn't have a plan as last time I went by feel. John had suggested 2 at a time. Started off well but in retrospect went out to quickly. Adding at least 5 failed attempts my time sucked. Well you learn something every time. Never felt like I got a good kip.

Rd 1 - 6
Rd 2 - 3
Rd 3 - 3. 1:19
Rd 4 - 2. 1:58
Rd 5 - 2. 3:08
Rd 6 - 2 3:41
Rd 7 - 2
Rd 8 - 2. 5:42
Rd 9 - 2. 7:42
Rd 10 - 1
Rd 11 - 2.
Rd 12 - 2
Rd 13 - 1
Rd 14 - 1. 11:43



WOD 2 
21-15-9 
DL@315 
BJ @24 
 
I warmed up and could tell that my back still wasnt up to the task to crush 315 as it was hard even for the first few lifts.   I got after it anyways.   By the 2nd round the back was barking pretty loud not in pain but it definitely was seizing up making it hard to do more than 3 reps at a time.  Not at all happy with how this one went.  I think I need a few weeks off from 45-50 rep at that kind of weight.  
Total time = 12:22
 
WOD 3 pm 
3 RFT 
Run 400m 
15 HSPU

Of the wods programmed for today I knew that this one was one that was defintely not in my wheel house.  I have struggled with HSPU and I elected to use weight and an abmat to simulate what would most likely be programmed in a competition.

Rd 1R - 1:29
Rd 1HS - 2:34
Rd 2 R - 1:51
Rd 2 HS - 2:47
Rd 3 R - 1:47
Rd 3 HS 4:07

You can see that the volume caught up with me. Most were strict as my kip is pretty use less.


All in all not very sore tonight,  Should bode well for tomorrow.  Just hoping that my DU's havent abandoned me.

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