There’s a glitch in the Matrix.
There has been some “free interpretation” of some of the movements over the last week. I have tried to post videos, or at least give you guys links to sites that had them, but it seems everyone may not be on the same page. I understand some of the movements are difficult to understand, so here’s what I’m going to do…
Beginning next week I will have the blog done a week in advance and posted the night before. If there is need; I will shoot a video to accompany the lift/movement for the day. Yes, this is a pain in my ass, but I’d rather have you guys doing everything correctly.
What yesterday should have looked like:
111005:
(Again, don’t freak out about the percentages. All of you are at a different place.)
Strength
1) 10 minutes to establish a 1rm Weighted Muscle-Up.
2a) Back Squat: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
2b) Bench Press: 1X5 @ 60%, 1X5 @ 70%, Max Effort @ 80% – rest as needed.
Conditioning
5 rounds for time of:
7 HSPU (reg. standard)
14 KB Snatch 24/16kg (7r/7l)
21 Slapping Pushups (hands slap the chest, NOT clap)
Midline
3X Max Effort Weighted Plank @ 45lbs
1) 25# weighted vest
2A & B) legs practically buckling from doing the Again Faster WOD before the MU max. Going to try and fit it in later in the week.
Conditioning
14:49
1st set of pushups took 2min and 8 sets so switched to doing them on my knees and they still took 4-5 sets per round. HSPU round 1,2,5 UB & 3,4 one break.
Midline
1:13/1:03/1:07 – great core work
1) 5, 10, 15, failed 25 4x (using a belt with plates, hung the weights from behind to protect my junk and ended up crushing my low back pretty good on those misses, pissed me off a bit…
2a) 285×5, 305×3, 345×12 (felt strong beyond belief on these!!)
2b) 207×5, 222×3, 250×6
MetCon:
15:28
This crushed my shoulders like mad. Each round I moved the HSPU set up to a head higher position and was still not able to get more than 2 at a time. Snatches were fine, and the push ups were fine as well. I think I just had tons of energy given the amount of time I was taking on the HSPU’s
Midline:
(with a 52# sandbag)
1:09, 1:32, 1:39
M/F/S – 3/2/3
uhhh…just realized that I went 85% for the max efforts on the squats and bench. Either way, felt damn strong!
1) 30#
2a) 345×4 felt out of juice here
b) 270 x 2 and here
Metcon:
13:34 unbroken on hspu and kb snatch
midline: ran out of time
1) 24# (only hit one… then missed all other attempts)
2a) 255#, 315#, 340# x 10
2b) 185#, 215#, 240# x 6
Conditioning — 14:58 (ugh… too much time staring at the pushups and HSPUs)
Midline — 2:05, 1:35, 1:28
M/F/S – 2/6/7 (feel beat up)
111007
1) Dips – 70×5, 75×3, 87×5
2) PU – 82×5, 87×3, 105×5
Conditioning – 11:02 Rx
If the pool had not have been 3.5′ deep, I probably would have drowned.
MFS – 2/2/2