Saturday, March 24, 2012

Testing: 3/24/2012

Testing:
Workout #1
Open WOD 12.5:
7min AMRAP:
3 Thrusters (100lbs.)
3 CTB Pullups
..........ladder
Reps: 140



rest 2 hours

Workout #2:
1000m Run
30 HSPU (hands on 25lb. plates abmat in middle)
1000m Row
Time: 9:18

Workout #3:
4min AMRAP:
10 Burpees
20 Double Unders
Rounds: 6 Rounds + 4 Burpees




Notes:Went to bed at around 10pm last night and was able to get about 4 or 5 hours of sleep and felt pretty good when I woke up.  I ate about 4oz. smoked salmon, 1/2 cup sweet potato, and 1/2 cup strawberries.  Warmed up with short airdyne sprints, mobility and then hit a few sets of heavy thrusters and burpees to get some lactate flowing.  I got 126 reps last year on this workout, so I was excited to get after this one.  Wanted to have 1min left to hit the set of 21.  Felt good and thought I paced this workout well.  Both movements felt good.

Second workout was the first workout from last year's regional.  Legs and shoulders were a bit roasted from the first workout but I put my best foot forward.  Did the 1k run in 4min and then did the HSPU 15,10,5.  1k row was at 1:47ish pace.  

Last workout I warmed up with some airdyne and jump roping, then a little mobility.  Wanted to hold a standard on the burpees so it slowed things down a little.  Need to be confident in doing double unders under high heart rate.  Had post workout shakes and sipped on BCAAs throughout the day.  Felt good with this.  No stomach upset on any workouts.  

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