Recovery Day
A.
Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Repeat of 15.1 179 reps, 15.1a 145# – worse that my first attempt.
Redid 15.1
Decreased metcon from 192 to 184, but increased wgt from 172 to 180 for a PR…that felt easy. Annoyed with the decrease, balanced out w a PR… onward + upward.
15.1 143 reps/280# C&J. This revealed a glaring weakness in my core. Toes-to-bars smoked my core quick and I completely lost them. Had more in me than the C&J but ran out of time.
15.1: 160/227. Lost the jerk at 242 at last second. Would have been a 2# PR.
Tested this by doing 5 rounds on Friday and my abs didn’t recover to where I wanted them. Dissapointed but its still a whole lot better than I was last year. Overall though I felt very prepared for this workout thanks to this program.
A. Work up to 1RM Jerk
Worked up to current 1RM on Split Jerk. Hit 265# 2x. Failed 275# (bad fail — came down on my head and screwed with me)
B. 15.1
Warmup on all movements
159 reps (4 more than last time. Grip sucked on T2B, unlike last time)
15.1A
Hit 238#, failed 253# 2x.
My score from Friday is better I think: 155/247#
Any thoughts? Missed jerk each time on 253# . . .
Disappointing day. Back at it tomorrow.
Did the open workout for the first, and only, time. 5 reps short of the goal I wanted for 15.1 but overall it went well. T2B finally clicked today and all were done in sets of 5 (plan I had) and easy, except for last round where I just couldn’t hold on!
4+25 (damn those 5 reps!)
155 … 5# PR!!!
Weighed in at 132 … great day!
Redid 15.1
Friday: 183 reps and 300lbs
Today: 193 reps and 305 lbs – happy with the improvement and effort
Redid 15.1
194 reps and 295 lbs
Redid 15.1
Friday: 6 and 270lbs
Today: 6+5reps and 275lbs
Only 5 more reps and lbs, but I think it’ll go a long way. Also weighed in at 199! Just made it.
Friday: 169 / 291#
Today: 190 / 276# (failed jerk at 296#)
Going to submit score from Friday because my CJ on 15.1A will contribute to top 3 in my gym for the regional team, whereas 190 on 15.1 will not contribute to top 3 on team.
Super frusturating day missing that jerk.
nice job. what did you do differently on the metcon that got you so many more reps?
I did 10/5 for two sets of T2B, then switched to 5s, instead of 5/5/5 the entire time. Over paced the workout on Friday.
I also paced my dead-lifts more today, trying to get slower, deliberate good unbroken sets that didn’t raise my HR as much as blazing through them.
I also experimented with singles on snatches on Friday … all unbroken sets today, was better for my overall score, at least on 15.1
Congrats. Good job.
Redid 15.1/15.1A… 150reps/225# missed 255 (15 reps better on 15.1)