Friday, 01.20.12

Strength:
Deadlift 3-3-3-3-3

This was my first time back doing deadlift since I tweaked my back doing the Total. I did 145, 175, 185, 195, 195 x2.  My last set was difficult and I was getting some rounding and didn't want to push it too hard with my back, so I stopped.  My back felt OK during, but when I was done I felt that same twinge I had before.

Conditioning:
21-15-9-15-21
Kettle Bell Swings
Burpees

This was a tough one mentally because of the counting - normally you start at high reps and then end with low, but here you have to go back up! Plus there's burpees involved and anything involving burpees is tough!

Melissa convinced me to go with the 52# kettle bell and I was pleasantly surprised that I felt comfortable with it.  Burpees on the other hand are another story...

14:30 w/52# KB

Thursday, 01.19.12

Strength: Shoulder Press 3x3
I worked up to 65 and did my 3 sets there.

Conditioning:

Metcon: "SWAT Op Gone Bad"  

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

My total was 246 which was 4 shy of the required 250 reps for the Fairfield SWAT team.  This was my first time doing this workout.  Next time I plan to concentrate more on my transitions so I don't waste time there.  


I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats.  However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do.  This made a HUGE difference - probably cut the amount I normally could have done in half.  

Wednesday, 01.18.12

POSE running drills and then:


Conditioning: For Time, with best POSE form:
- 50 Double Unders
- 400m Run
- 40 Double Unders
- 400m Run
- 30 Double Unders
- 400m Run
- 20 Double Unders
- 400m Run
- 10 Double Unders


I accidentally ran an extra 400m at the end...14:30