Tue 9 July 2013

Back on track with Wendler and K-team training

Chin ups
Warm up: 10 x BW, 5 x 10 kg.
Work sets: 5 x 20, 3 x 35, 2 x 47.5 kg.
Easy.

Rack dips
Warm up: 10 x BW, 5 x 10 - 20 kg.
Work sets: 5 x 30, 3 x 45, 2 x 60 kg.
Easy.

Deadlift
Warm up: 5 x 20 - 60 - 100 - 120 kg.
Work sets: 5 x 142.5, 3 x 162.5, 3 x 1 x 182.5 kg.
Easy.

- K-team -

OH squat 1RM
Warm up: 5 x 20 - 40 - 60.
Work sets: 1 x 80 - 90 - 100 - 110 kg (PR by 10 kg).
Very shaky due especially to my right shoulder. Going to do OH squats regularly for the next couple of months both for volume and intensity to get more stability to the shoulder.

Skills
5 rds for reps of
Handstand walk in meters: 2.5 + 2.5 + 1 + 2.5 + 2.5 = 11 m.
Ring dips: 25 + 20 + 20 + 20 + 15 = 100.

Handstand walk is improving. I'm confident that I will get it before The Frontline.

WOD
For time
Run 1500 m
- rest 3 min -
50 pull up
- rest 3 min -
50 HSPU
- rest 3 min -
50 alternating pistols

Result:
Run: 5:38
Pull up: 1:22 (10:00)
HSPU: 3:53 (16:53)
Pistols: 2:28 (22:21 - Second best of the day)

Running was good. Did not give 100% but was still fastest by around 25-30 seconds. Pull ups were 22 - 15 - 13, I think. My biceps and underarms were seriously burning after that one. HSPUs killed me completely. I did 10 - 5 - 5 - 5 - 5 - 5 - 5. It was horrible. I had nothing left after the 100 ring dips. Pistols were just sucky because I don't have very good ROM in my ankles, and thus have trouble maintaining my balance, but I got through them in an ok time.