LOW TOTAL WEIGHT WEEK

DIANE- 21, 15, 9
for time

HANDSTAND PUSHUPS
DEADLIFTS (155#)

2-8-10- 15.51 (mods- hooked feet full up/down for 12, hooked feet negatives for 33)

12 Hooked feet full HSPUs, I can't complain here.  All previous hooked feet HSPUs had band assistance...I would have preferred to get at least 15 (or 1/3) of them full, but I work for more than that for next time.  The deadlifts were no problem. 

This week Jonathan put out there that he wanted people to try to get 20 Glute-Ham-Raises (GHR) for the week.  These were a fuller range of motion than we have previously done for these.  I still didn't find them to be overly difficult.  I completed 9.

TURKISH GETUPS- 2x20 minutes
for weight & reps

2-9-10 
Round 1- 12kg  22 reps
Round 2- 16kg  12 reps

3 (GHR) (weekly total = 12)

TGUs haven't been on my list of favorites since I dropped the barbell on my shoulder a little over a year ago.  I have trouble stabilizing my shoulder on the left, which happens to be the same side that has limitations from my old war injured ankle/leg.  I should have been able to get into the 20's somewhere with the 16kg.  I try not to let these get to me, but sometimes they do. 

PRESS- 3 ROUNDS 3-5 reps
PULLUPS- 3 ROUNDS 3-5 reps
for weight and least assistance on pullups

2-10-10- 
Press- 90# x 5 reps, 95# x 3 reps, 97# x 3 reps
Pullups- (1-1-3-3) 5, 5, 5

10 GHR

I was pleased with the weights on the press.  My last round at 97# was less than 10# from my single rep PR.  Hopefully that means I'll be able to hit the 110# press in the near future.  I wasn't as happy with my pullups as I was using my standard amount of assistance.  My pullups are sitting at a stand still.  I whined about it too.

THE CHIEF- 5 cycles of 3 minutes/1 minute rest between cycles
for total rounds

3 POWER CLEANS (95#)
6 PUSHUPS
9 SQUATS

2-11-10- 13 Rounds + power cleans

8 GHR (6 GHR with a 10# dumbbell)

I was a little disappointed to get exactly the same score as last time, that was quite a while ago (I've only done this one the very first time it was done).  Although, my pushups were way lower than last time.  I think the first time I did this my ROM on the pushups was about 1/4 depth.  If the pushups did not take so much out of me, I would've been able to cycle right through things.  If I could master the pushups, I would definitely incresae the weight on the PCs.

DEADLIFTS- 15 x 1
(weight should be 90%-95% of your 1 RM)

2-13-10-  300# for 15 reps

3 GHR  (that makes 33 for our week of 20- 20 with 10# of weight...not tooo shabby)

We did this WOD on 1-22-10.  I was unable to complete all 15 rounds at 300# that time because my ankle popped while completing rep 9, then 2 rounds with a failed attempts and 4 rounds down at 265#. 

I can say I was glad to finish the 15, the first 10 while not overly light feeling, were way easier than the last 5 reps.  Hopefully the last 5 will be easier next time.  300# is actually 2# less than 90% of my 1 RM.