Day 149: DU, PU, KB Swing - 7 Min AMRAP

Wednesday; May 14th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

RUN 800 meter

THEN

2 Rounds:
-  10 SPLIT JERKS with bar
-  10 RING ROWS
-  25 meter BEAR CRAWL


SKILL:

A)  10 MINUTE to  BUILD TO A HEAVY
        3 REP SPLIT JERK

THEN

  EMOM  x  10 MINUTE 

  MIN 1.  3 SPLIT JERKS
  MIN 2.  4  C2B (Chest to Bar) CHIN UPS


WOD:  AMRAP - 7 Minute

-  30 Double Under
-  10 Push Up (HR - Hand Release)
-  8 KettleBell Swing @ (Men:  53 lb / Women: 35 lb)


Today Coach:  Nichole
   Assistant Coach:  Rachel

My Thoughts:
Did my standard Strength training, (skipping the WARM UP and SKILL) and doing the WOD with the class afterwards.

I'm off my DELOAD week and back to lifting heavy!  After my standard warm-up; started with DEADLIFT.  5 Sets x 5 reps.   Managed to add another 10 lbs and hit 315 lbs.  Shit, this is heavy!
I need to reshuffle my weight distribution for each set.   The jump from 295 (4th set) to 315 was too great, I think.   Will need to consult with the coach.  Top set, rep 3 was where I started to feel it.  Rep 4 and 5, I struggled; but didn't comprise my form.  I wore my Nano 3 for the DEADLIFT.    Yup, I think I may have hit my max at this point.

My Strength Training:  DEADLIFT (Top Set); 5 reps @ 315 lbs

Front Squats; I hit the same problem I did a few weeks ago.   My top set, I only managed to get to 195 lbs @ 2 reps.  I think I will drop that weight next week by 10 to get pass the plateau.   Mind you, the DL does tax ones body.     Either way...  no progress on this.   I did switch to my weight lifting shoes (Adidas PowerLift 2.0) for this lift.

WOD Results @ 8 PM;
Name, # of Set + rep, Weight

WOD;
Decided to this to get my Cardio in.   Felt tired, but I have to do this if I don't want to lose my cardio component.  Beside, something is said about working out with the rest of the class.  Additional motivation!  I had asked Rachel on the Double Unders (if I could do singles) and she said.  No, you will attempt to do 15 DU.    Fair enough, I had to give it a try.  Can't hide behind singles for the rest of my life.  

I used the 53 lb KettleBell and did the Hand Release Push Up (once you hit the bottom of your push up, lift your hand off the floor before starting the push up again).  I found that out after my first set, when Rachel came around.   Wow, that makes a difference on how hard it becomes.
I managed to get in 2 completed round and about 8 attempts at Double under.   it was hard...

Misc:
Didn't stick around like the others for additional practice.   I probably should had but I was pretty taxed already.  I'll have to start up again either Friday or Next week.   I need to work on doing Pull-Ups with the band; moving away from the Assisted Pull-Up Machine.


Remember to stay consistent in your training and tackle one WOD at a time!!