14 June 2012

Well, I haven't posted for a while and that because I have had a hectic week.

See, I am deploying overseas for a few months which has caused me to lose a couple days of training because of travel and getting medically cleared to go overseas. So, I ended up missing the Tuesday and Wednesday training sessions because of appointments and travel. Thursday and Friday I was able to do but I got back and I think I caught the FLU from someone on the plan or maybe from one of the immunization shots I got for deploying which has made me feel sicker than a dog for the past few days. Therefore I have missed Saturday and Monday's training sessions. However, I should be back at it on Tuesday and hopefully going full strength. Man, this last week has really put a damper in training. Well, here goes the results from Thursday, 14 June.

OLYMPIC

A.) Completed the Three sets of 4 at 45 LBS, OLYMPIC BAR working
on technique, speed and form. Those really do require a good amount of balance not to
lose yourself. Good stuff!!

B.) Completed the 10 sets of 1 at 70% putting me at 110 LBS or 50 KG.

Each set completed with no fails and got completely under bar with speed, working on technique and form. Felt pretty good with this. Still working on getting knees out and making sure I get far enough down in the squat. But, I have definitely improved immensely over the few months on my technique which will start improving strength.

C.) Completed all 10 sets at 70% 1RM which is 160 LBS or 72.72 KG.

Really tried to make sure I never rolled the back, kept the knees out and get the bar as high as I can before getting under it. All sets felt pretty good and took about a 30 second rest between sets.

GYMNASTIC

Now, here is where I had trouble. Two of my worst movements, although I am getting better at T2B. I was able to keep the pace of  T2B and Pistols for about 10 minutes, but I had to then space the starts to every 90 seconds instead of 60 seconds in order to complete the next 5 rounds.

METCON

5 Rounds for Time of

Pull-Ups
Push-Ups

Completed in: 5:25

Prowler Suicides.

I messed up and picked a weight that was probably a little too heavy at 135 LBS or 61.36 LBS. I completed the first suicide of 40 M at this weight, but quickly changed the weights to 90 LBS or 40.50 KG. I ended up completing the suicides at 7:06. If I had this weight in the beginning and didn't have to change I believe I would have been able to complete in around 5 to 5:30. But, oh well. No good in thinking what if's. I did feel pretty smoked at the end of the session though so it was definitely a good training session.