Thursday 23 Feb 12

CFDC

Pin squats 6 x 2 @ 165# (rest exactly two minutes between sets)

Then, complete three rounds of:

Max hollow position hold
Rest 90 seconds
Max glute-ham hold
Rest 90 seconds

Weighted chin-ups 5, 3, 3, 2, 2, 2

Unweighted, 10#, 20#, 45#, 45#, 45#

Metcon: Complete the following:

Row 500 meters
Block run (~800 meters)

5.09

Notes: I did the best I could tonight, but my mind is already focused on Saturday's Open workout 12.1. It was difficult to stay focused on the task at hand. I really struggled with pin squats. We set the bar on the rack just above parallel. Then, you tighten up under the bar and explode upward. You then squat the bar back down, relax, re-tighten, and explode upward. My goal was to work up to 205#, but I couldn't get the bar to move at anything above 165#. My glutes/hamstrings refused to activate and I was left searching for my quads. I also struggled with mobility, which was a bit frustrating. Definitely need to continue working the posterior chain. The accessory work with hollow position and glute-ham holds will be important for me moving forward. I can already feel an improvement in my hollow position hold. I was pleased with my ability to handle 45# for sets of two on weighted chins. Pretty sure that's a personal record.

The metcon was a real surprise. I decided to go all-out on the 500 meter row and, incredibly, I set a personal record by 4 seconds! I rowed it in 1.33.6. I feel like I saved a little bit, too, because I was able to get off the rower and immediately complete the block run. I think sub-1.30 is within my grasp.

I finally have some ease of mind because I've settled on a strategy for burpees. The strategy: go out hard and hold on for dear life. We'll see where it takes me -- hopefully somewhere north of 100 reps.