Death by KB Singles - May 13

Simple day. Didn't go to the wall on these - feeling some achiness in my right rotator cuff the past few days. So, kept 'em low and Russian, and shut it down before the volume got too high.

1.5 pood. 1 with the left, 2 with the right. Ended after 17 on the left.

PM
Easy stretching.

8 hours - 2200/0600. 17 minutes total. 24 hours. PE: 7.

531 1d Squat for Max - Nov 30

Squat. Dreading this day all week, knowing it was going to be really uncomfortable, and a foray into the unknown. Came away energized, however, knowing that I can both do more and do deeper. I also relearned that this is what my body responds to - moving heavy weight. Mechanically, I'm built for it. Mentally, I always was. I've lost some focus over these lax years. I think with a little work, I should see some new gains and numbers if I challenge myself.

Didn't break parallel at 345, but it didn't feel heavy either.

10x45/10x135/5x225/3x275/1x295/1x315/1x325/1 (ugly one)x345
17 mins.

3x5 @ 225
5 mins.

PM
Death by KB swings
2 pood: 17.11 rounds.
18 mins.

7.5 - 1 hours - 2230/0600. 24 hours. 41 minutes total, PE: 7.

Hinge - Sept 6

Pretty explosive today. Might have done better, but for 90 degrees and summer rain humidity, and Walker coming by to make me drink a couple of Black IPAs before the WoD.

Death by KB swings
2 pood bell, 16.8.
As usual, I probably could've done more, if there was life or money on the line.

-- 2 min RI

5 rounds, in .30 on 1.30
Deads @ 170# x9/10/11/12/13
7 mins.

--2 min RI

Tabata Bag work
9 mins.

8.5 hours - 2200/0630. 24 hours. 38 minutes total, PE: 9.

Ca - Death by KB & Pull/Push - Sept 18

Buy in:
Death by KB swings. 10 doubled rounds with the 1.5 pood. 20 was enough, don't think I could have gotten 22 in the next round if I'd tried.

Then, 18 rounds in 30 on 1.15:
5 pulls (8's)/4 ring dips (8's/9's)
5 pulls (still 8's)/4 ring push ups (12's)
80 pull ups, feeling like I needed a rep count above 50.

7.5 + 2 hours, 2300-0630 /24 hours. 33 mins total, PE: 8. 213/14.
46/24/30%, 111C-140P. 2236 Cal.

Death by Death by - Velocity Day 12 - June 24

AM
I stayed up too late - yes, 10:30 is now late - doing APNC and stoopid church stuff. Too late to get to bed when my body was saying it wanted bed earlier. Getting up to run wasn't happening. Part of training is the mental side, and in saying that, I'm pointing out that the obvious and easy is the mental telling the physical to suffer in that moment of oxygen deficit and lactic burn. The trying aspect of the mental training is the difficulty of saying No and meaning it in weak moments. Saying No to stuff you would normally say Why Not to. Like PM TV, or a slice of pizza, or thinking you'll get the workout done in the afternoon because you want to sleep in.

PM
Death by push press @ 120# - 9.6 rounds
rest 5 mins
Death by KB swings @ 1.5 pood - 9.14 doubled rounds

I did the push press single rounds while Chacho did the KB doubles, and then switched. Kinda fun that way. Doubles on the KB is a good way to keep the rep count from going stratospheric. The push presses felt great ... until round 8, when the ability to push just evaporated.

8.5 hours/24 hours. 20 minutes total, PE: 7/9. 215/13.

AR - Coma by KB Swings - Mar 19

Off for a night out to the Jam game after brewing, squeezing in KB swings today. Lower back's felt hinky all day, so I face it head on. These should help.

Doubles on each round, and stopped before failure. 9 Rounds = tops at 18. 90's not a bad rep count.

8 hours/24 hours. 9 minutes total, PE: 6. 217/14.

WoD - Death by KB Swings - Feb 6

Something simple today, with some hip drive. Been wanting to test on this one for awhile now. Shooting for something higher than 16 rounds, after a lunch at Lengthwise and hustling to get to a Super Bowl party. Grip and gas were the limiting factors. I can do better, it will just hurt a lot to get it done.

19.12 rounds @ 1.5 pood.

9 hours/24 hours. 20 minutes total, PE: 9. 210/15-210/13.