T-Rex Thursday 1-26

Great day of training.

Wod1:7 rounds.
7 hspu
60 m shuttle sprint

I finished in 6:49ish
Sluggish performance but I'm still only about 75% the hspu were way harder than they should have been. I think I'm feeling the 55 muscle ups and clean and jerks from yesterday. The sprints felt good tho. I'd
Like to think I'm the fastest I've ever been. I'm certainly not as agile as I was
At 16 but if I were to race my high school self now I feel like I'd dominate any race 400m and under. 100m for sure.

Some time in 2012 I'm going to run unattached at a track meet. Gotta talk Moses into doing it with me. It would be fun to train for. Good way to display how hard we work.

Next we maxed out our t Rex power clean. Which means we bent our arms before the first pull and maintained a bent arm until the bar was on our shoulders. For the first time maxing out this style of lift we did pretty well I think we both got 285 with bent arms. If you want to see what I'm talking about type in Donny shankle clean and jerk on YouTube. It's the coolest looking c&j out there and he's one of the best at it.

Then we did 1 power clean emom for 20 min
I only used 255# because I'm pretty sore from yesterday. Mo went 10 lbs heavier. We abandoned the t Rex grip around round 10. Both Decided we need to practice that technique more before we start incorporating it in wods.

For skill work I did 5x5 hollow body wipers which will crush anyone who does them right. Wiper>rock

Next was the team wod
We would rotate after each person finished their station.
400 box jumps was the number we had to reach before moving on.
-20m prowler push 100#+ sled
-20m farmers carry 70#kbs
-20m dolly walk on hands

We rotated every time one of us finished the dolly walk because it took the longest. We went through the cycle about 6 times before we got to 400 box jumps. Then as a group we did 400 ghd situps 2 people working at a time. Finished the entire wod just under 25 minutes. Great wod overall I was toast by the end.

Also I was very impressed with karina and Leah tonight. They are both getting dramatically better with all the extra stuff I have been putting them through getting ready for this competition. I love it they are working their butts off and don't even complain about being sore I know they can hardly walk into the gym everyday.

Great day all around.