Tuesday February 11th, 2014

TUESDAY

Power Clean build to a max in 15 minutes

I had hoped to get at least my previous #235, but I was only successful on #225. #230 and #235 felt heavy, I just couldn't seem to move the bar with any power today. 

Then

5 sets - focus on maintaining same time across all sets - different order for each set

5 muscle ups,  8 WB #30,  10 burpees to a 6" target, 14  alternating pistols,  250m row. Rest 5:00 minutes. 

1	2	3	4	5
5 muscle ups	8 WB #30	250m row	14 alternating pistols	10 burpees to a 6" target
8 WB #30	250m row	10 burpees to a 6" target	5 muscle ups	250m row
10 burpees to a 6" target	14 alternating pistols	5 muscle ups	8 WB #30	5 muscle ups
14 alternating pistols	10 burpees to a 6" target	14 alternating pistols	250m row	8 WB #30
250m row	5 muscle ups	8 WB #30	10 burpees to a 6" target	14 alternating pistols
3:00:00	3:16:00	3:20:00	3:13:00	3:34:00

I couldn't seem to break rge 3:00 barrier on these. Instead of reviewing the rounds, I'm gonna take a look at the individual movements. 

Muscle Ups: I hit 5 unbroken in round 1, 3-2 in round 2, 2,fail-1-2 in round 3, 4-1 in round 4, and 3-fail-2 in round 5. I was surprised at the 5 unbroken, which I believe is the most I've strung together on the rings at this point. These felt a little better than last week, I seemed to be hitting them with more confidence. Fatigue is definitely a factor for me. 

Wall Balls: These were unbroken every round, they felt like something to get through and to recover a bit as I moved through them. THe #30 is beginning to feel more comfortable at this low rep number. 

Burpees: I did these without pausing, and looking back I fell I should have tried to cycle these faster. 

Pistols: This is a logjam piece for me. I have trouble cycling these and don't feel comfortable yet, and really struggle with these. 

Row: I managed to keep the pace between 1:33-1:39 for this movement. I am still fairly high on my stroke rate (mid 30s). 

Overall I just didn't feel up to it this morning. I think I should have pushed myself harder through the movements. I think I let myself worry too much about the pistols and muscle ups and didn't move as quickly as I could have today. Looking back on yesterday, I would have to give my nutrition a C- and my sleep a C+, as neither were very good. I need to be focused on these today and see if tomorrow is better. I know the work is going to be tough, I will have to push myself more tomorrow!