3x10 Pistols
Pistols went pretty well with heel on a plate today, although oddly my balance is way better on my left foot than my right, and I am right side dominant. Next time I will try to move down from a 25 plate to a 15 for a set and see how it goes.
Press progression I mostly did for form today since I had just done a 1RM last night.. I did 115, 125, 125, trying to keep the speed high and the form crisp.
WOD - Two Face
AMRAP 7 #1
9 HSPUs
6 Box Jump (24")
3 Jerk 135#
AMRAP 7 #2 (after 3 min rest)
7 Burpee ring pull ups
21 Double Unders
The first one was basically just a HSPU test for me. The box jumps and jerks went very quickly but once I came back around to the HSPUs after my first round unbroken, it got dicey quickly.
Ended up getting through 3 rounds Rx'd and then a 4th partial round with 1 abmat on the HSPU and 4 Box Jumps.
Second one was a little better pace because I knew it was only 7 minutes and there is really no need to stop and rest on either of these exercises very much. I put the rings up pretty high to challenge myself with more of a "full jump to a pull up". I find these sort of fun because you have to jump and aim your hands at the rings while they are floppin all around.. good for the hand-eye..
Double unders went pretty well, I seem to do better with them when they are in WODs and I can just shut my brain off and go. When I try to practice them with no clock and no set rep# in mind I end up getting pissy when I miss a couple in a row and need to walk away in a huff like a 6 year old who didn't get his thin mints and milk before bed.
(Got 5 rounds, 1 burpee ring pull up)
UPDATE Afternoon WOD
In the spirit of getting in some more work capacity I fit in a 2nd workout in the evening tonight. I believe this was stolen from CrossFit Football, but its an interesting couplet.
WOD-
8 Rounds
5 Power Snatch @ 95#
200m Row
Time - 10:37
I went unbroken on all of the snatches which was a good accomplishment for me, commonly grip becomes loopy by the end of high-rep WODs. I tried as best I could to lock in that hook grip and not let go for dear life. I am a little upset with myself on the row segments. I tried to hold what I thought was a nice smooth pace of about 1:45 (for 500) pace. This proved to be a little too easy because on the last two sprints I was able to get the needle down to about mid 1:30's at times when I was really giving it hell.
Definitely could be better, but I mostly didn't stop the entire time for a breath, kept my foot on the gas.. Just need to up the intensity on rows next go 'round.
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