Tuesday, October 16, 2012

Taper week 2... er

Monday - I really need to do a better job of tapering... Headed to xfit, since I was up. Did 5 rounds of 30 double unders, believe 3 rounds were unbroken! Then skill work was HSPU. Goal was 40 hspu in 6 minutes... made 8+2 kipping, then added the ab mat to finish with a couple sets of 2-5, ended with 24 total.
Cash in:
75 sit ups w/ab mat for time - finished under 2:30?
OHS 7x1 (1 rep every 2:30)
Started at 75#, 95#, 115#, 120#, 125#, 130?.. Finished with 135#, failed on 2 attempts, actually 1 was good, but not low enough. Last attempt was a good rep. New PR.

Tuesday - Easy 4 mile jog

Wednesday - Skill work was heavy (70#) KB swings with a blue band attached from KB to feet. Worked on snapping hips, clenching butt.

AMRAP in 6 Minutes
5 Box jumps 24"
5 KBS 53#
5 Double unders
5 KBS 53#
5 rounds + 7.  Arms were pretty shot, but box jumps were sloppy. Not very good rebounding. Also, double unders had issues, some rounds had a trip up after 1 or 2 and had to restart.

Went to ART after to get ab and hip worked on. Really sore!

Thursday - Skill work was handstand holds, 4 or 5 rounds of 45sec hold. Then did kb windmills? odd.
Cash in was 75 airsquats, 1:38.

Split jerks 7x1 (every 3 minutes) - 75#, 95#, 115#, 125#, 135#, 145# - failed first try, made it second. Attempted 150# and failed, then did 145# again. NEW PR!

Did an easy 5.5 miles at Rotary during Y football practice. 8:41 pace, feeling slow.

Friday - All rest and stretching and rolling.

Saturday - Wild in the Woods 10 mile race at Indian Camp Creek. I admit it, I have a problem taking it easy in a race situation... or at least near the end or it.  Felt like I stayed in check for most of the first half, but as others start to slow down, or I start to catch people.... the pace goes up. The last 3 miles I was pushing pretty hard, and the last mile was all out, passing 3 guys in the last .5 mile or less. Finished in 9th overall and 2nd in AG.... but legs are going to pay.

Sunday - Took Y and the dog to the park to walk and play... Easy day to relax... but Oh Momma, did nutrition go out the window!

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