04-23-11

My little cold turned into some sort of flu and knocked me out of action for a few days. I missed a SWAT training day on Wednesday (which I believe was my second missed day in about 20 months) and I missed work on Thursday. Fever, body aches, loss of appetite etc... Thursday I had one small meal and slept most of the day.

I will catch up on two training days right now...

Friday Training:


A1: Push Press @ 12x1;  6,6,4,4,2; rest 2 minutes
A2: Chin Ups- AMRAP strict w/ 35# attached; rest 2 minutes X 5
B1: HSPU- 15/set X 4; rest 90 seconds
B2: COVP Kipping Pull Ups; 15/set; rest 90 seconds X 4.


Results:


A1: 135 - 145 - 160 - 165 - 175
A2: 8 - 7 - 7 - 6 - 7
B1: Partioned- mostly in groups of 3 and 4
B2: All fast and unbroken




Saturday Training:


A: Front Squat- build to a tough single.
B: Hang Squat Clean Practice; 7 minutes. Moderate loads, quick out of the bottom.
C: 200 walking lunges for time.
D 100 GHD sit ups for time.


Results:
A: PR Day at 205# and again at 220#. Felt very confident going into this today. Form was kept pretty tight, elbows stayed up nice and high and knees out. Sean Greeley is making a habit of showing up in my videos as you will hear briefly at the end of this video...
http://vimeo.com/22783649
B: Kept this at 135# and just worked on singles. Felt good.
C: PR 5:43 today compared to 6:25 on 04-05-11.
D: PR 8:54 today compared to 9:43 on 04-05-11.


Nap this afternoon, ice bath and into BSC compression longs for the night.