Monday 9.19.11

116# Atlas Stone had its way with me!

Warmup:
35 Second Handstand Hold, 500m row, then 3 rounds of:
-Max Butterfly Pullups
-5 Ring Dips
-Max Double Unders

I felt pretty strong on the handstand hold today.  My goal is to work up to 2:00 in five second increments.  Long way off though.  While 3 rounds of max butterfly pullups looks pretty intense for a warmup, keep in mind that my technique has gotten horrible since I have been doing so many strict pullups lately.  I think I got 3, 8, and 6.  Weak.  Max on the double unders was 51...only 36 off my PR.  A sad start to my workout.

SWOD:
Back Squats: 115x5, 155x3, 185x3, 225x2, 250x1, 275x1, 280x1, 285x5x1

The sets up to 250x1 were just my warmup sets.  I did 7 heavy singles in the 275#-285# range.  I felt pretty solid today.  My PR for back squat is 305#, and I'm hoping to hit 315# next Monday during "The Total".  5 singles @ 93% of 1RM gave me some good confidence going in.

Metcon:
-50 Sit-ups
-15 Thrusters @ 105#
-40 Sit-ups
-12 Thrusters @ 120#
-30 Sit-ups
-9 Thrusters @ 135#
-20 Sit-ups

8:49 RX'd.  While anything over 95# for a thruster feels like absolute death, they are getting easier.  This was a definite confidence booster going into Fran next week.  Is sub 4:00 possible??