Heroism consists in hanging on one minute longer.
– Norwegian proverb.
10 am WoD @ CCF
WU – 500m row: 1’37.7 min (sub 1’39-week).
A. 5 * 3-pos Clean + 1 Split Jerk on the min @ 61kg
Hip to Squat Clean, Knee to Power, Floor to Power + SJ.
B. Deadlifts, 3 * 3 off 2 mats:
143 kg/3, 152/3, 166/3
C. 3 Rounds of PU-serie:
- 5 Pronated Pull Ups to neck – turn 180° without coming off the bar and do:
- 5 Supinated PU’s CTB – turn 180°…
- 10 Strict Leg Raises
Unbroken, unbroken, 5+5/10
D. 10 min run for Distance:
Approx: 2600 m
Rowing is still bearable, even though a bit painful the minute after, but I’m not really looking forward to trying to get those rows in under 1’30 in a few weeks.
Clean tech work didn’t feel as bad as it looked, can’t understand why I jump after that bar all the time. Too early pull?
Kept the deadlifts pretty light, felt like I could do 10 more, and wanted to get the feel of how they would act on the mats. Not as unbalanced as the Squats, but there’s definitely a different in the speed from the ground. Besides the little extra rom of a few cm’s should make these make me work in a greater range?
Doesn’t look like I’m getting any stronger in the gymnastic bar serie, but, I think I do. More fatigued grip today, and I do this way more strict now with a better ”hollow” position through out.
Teamed up with Jobst then for his scheduled conditioning work. Have never tried to run for distance in a certain time before and didn’t really know what to expect. The Reservoir is an awsome place to do this however, J-Dawg had mapped it out before and each round around the pool was approx 820-840m, making 3 rounds the goal. First round was easy and J was just behind me. First long straight part was with the wind in the back, but you really didn’t notice until you turned around and had the bastard in your face..
Think I kept about the same pace for second round wich gave me a little bit of gap and when I was starting the third at 7’18-ish, I knew it was gonna be pretty hard to get those three rounds in. Increased my step frequency a bit and felt good, got to the point when you turn into the wind again at around 9’15 and then the chance was gone. Probably beat my opponent with approx 150m, (that’s actually him you can see in the picture above, just after finished run), but was a bit annoyed at not getting three full rounds in.
Then Jobst re-mapped it, cause the track doesn’t excactly follow the edges of the pool, and I don’t know excactly how much, but each round was a bit longer. Making my distance approx 2,6km which isn’t really impressive, but fairly ok.
Ate proper yesterday so now I feel way more energized, hopefully I can keep the alcohol intake small tonight and then keep on improving my daily structure and be back on Thursday, kicking ass in the gym after my active rest day!