Working out sore

Metcon: 3 rounds of
20 med ball cleans (14#, rx)
100m OH carry (25# plate, rx)
20 BS (75#, bm)
12:02

Despite persisting soreness in quads from Monday's thrusters and in back/glutes from Tuesday's DLs, I decided to go knowing three days off were to follow. The 75# BS felt particularly heavy today but I guess I shouldn't be surprised.

Saturday, JJ and I biked about 10 miles around downtown Vancouver with our friends. Really love the dedicated bike lanes there that are separated from traffic. Quads made it through but can't say they were the happiest.
Sunday update: quads still moderately sore. Might have to bite the bullet and take a few more rest days for them.

Heavy and long

Metcon: 5 rounds of
10 DL @ rx 165# (5-5/5-5/4-3-3/4-3-3/singles)
20 one-arm KBS @ rx 1 pood (unbroken until last round in 2 sets of 10)
400m run
20:28

Post: some foam rolling

For 60% of my 1RM, the 165# DLs felt rather heavy. Discussed with Dave and Tim about going BM (axel bar, same weight) because I was wondering how it would affect my grip for the KBS. My hand actually won't grip the bar the entire way around so I would be relying on a bit more friction on the hands so Tim said I can use that when it's lighter. DLs broken up as above. Smaller sets to avoid bad form by the third round.
Through 3 rounds, Chad, Derek, and Marja were all ahead of me but I went at my pace. Moved ahead of Derek and Marja sometime in the fourth round. I knew I couldn't chase down Chad but nice to know Derek was right behind so I pushed to stay in front.
Writing this on the next day and my back's pretty sore, which was as expected. Quads still hurting from the thrusters two days ago.

Been a few weeks since a heavy squat

Cycle 4 Week 2: BS 1RM + 5% from Cycle 3
5 reps @ 40% (70#)
5 reps @ 50% (85#)
3 reps @ 60% (105#)
3 reps @ 70% (120#)
3 reps @ 80% (140#)
3+ reps @ 90% (155#): 2 reps

Metcon: 4 rounds of
40 DUs
15 hand release push ups
8 thrusters (65#, rx)
11:41

Haven't heavy squatted the entire cycle 4 so I opted to do week 2 instead of week 3 rep scheme. Still felt heavy as evidenced by 2 reps at 155# (I did 3 reps at 155# at the end of last cycle) so clearly, I've regressed (no surprise).
On the upside, I suppose I have been working a lot more on upper body and the hand release push ups were pretty good rx form (no worming/peeling off floor as far as I can remember anyway). Shoulders felt pretty fatigued throughout so these were in 2s and singles towards the end to avoid failing. Made it through first two rounds of thrusters unbroken and in sets of 4 on the last two rounds. Makes me want to do Fran to see where I'm at!

PRs!!

PR: Strict Press 5RM: 65#
PR: 5 strict HSPUs to one ab mat


Cycle 4 Week 2: Press 1RM + 5% from Cycle 3
5 reps @ 40% (30#)
5 reps @ 50% (37.5#)
3 reps @ 60% (45#)
3 reps @ 70% (52.5#)
3 reps @ 80% (60#)
3+ reps @ 90% (65#): 5 reps

Metcon: 10 min AMRAP of
5 HSPU (1st round to one ab mat, the rest piked on 20" box)
10 hand release push ups
15 v-ups
3 rounds + 9 push ups

Post: Worked on kipping HSPUs. Can do it with two ab mats but not to one. Shoulders were done.
Post-post: butterfly kip work. Didn't have it today. Must be real tired.

I debated going today but against my better judgment, went for it as my upper body wasn't feeling too taxed. Abs, glutes, hips did not want to work out today so I guess I was lucky it was mostly an upper body work out.
Had I not gone today, I would have missed out on two PRs so that was a nice surprise! The 5RM press at 65# had been on my "to-do" list for a while so I finally got it!
Not even making it to fourth round in the metcon was a bit unexpected and really showed my fatigue this week after over a week off. The first 5 HSPUs pretty much took it all out of me even though they felt easy at the time. After one more on the second round, I had to switch to a pike as I was just going to fail. Push ups were painfully slow and failed multiple times in the later rounds when I rushed. V-ups were also painful as my rib muscles are not happy from those hollow rocks yesterday.
Really shouldn't go tomorrow but I want to DL. Will see how I feel in the morning.

Lots of posts...

Metcon: 4 rounds of 42 DU / 21 KBS (16kg, rx) / 12 Burpees
10:49

Post-WOD: 2 rounds of 1 min plank and 30 hollow rocks
Post-post: some butterfly kip work
Post-post-post: Meat WOD

In hindsight, I probably could have left the KBS unbroken but I had it in my head to break them up after coach Trey warned that he might switch out the KB for a heavier one to the whole class. Burpees were slow as I caught my breath before the DUs. First and fourth rounds on the DUs were unbroken.
Didn't want to be trashed for the rest of the week so I scaled the post-WOD to 2 rounds.
Butterflies are feeling good with a good kip instead of the weird muscling kip I was doing before. Tim had good pointers from before so I keep trying to practice them but hands not quite recovered from Angie (still).
Pretty sore in the glutes from the high rep/light weight DLs yesterday. Not confident I will make tomorrow...

After a little over a week off...

Metcon: 4 rounds of 9 PP / 12 PC / 15 DL / 200m run at 65# (rx)
14:09

Post: some butterfly kip work

Wasn't sure how I would feel after a little over a week off so I kept it light for me. PPs were unbroken but when I think about it, it all could have been unbroken. However, I was a little winded throughout so I paced the PCs and DLs. I also paced this WOD because I am aiming to make it to the box 4 times this week.

Angie rx'ed

Angie: 100 pull ups / 100 push ups / 100 sit ups / 100 squats
32:33

My first time ever doing Angie and rx'ed at that. I dislike long metcons and 100 of anything in a WOD usually makes me cranky. But, it's a benchmark WOD so there I go.
Pullups took over 13 minutes. First set of 10 felt good but started singles around 60 reps in maybe. Push ups took almost as long... had about 20 to go when I hit the 23 minute mark. Singles starting at 40 maybe but quick breaks. I tried to keep a good rhythm on sit ups but after cranking through 40 of them, I had to break. Sets of 5 towards the end. Squats are a strength of mine so I powered through them in under 2:30, with the first 50 unbroken.
I had plenty of strength in my lats during the pull ups but my hands hurt. I have blisters all over my hands and finger tips. I know I'm not gripping the bar tight enough but I can't seem to actually do it. Frustrating.
On the plus side, all 100 push ups were legit.

No Rx

Cycle 3 Week 3: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
5 reps @ 75% (52.5#)
3 reps @ 85% (60#)
1+ reps @ 95% (67.5#): 3 reps

Metcon: 5 rounds of 30 DU / 8 HSPU (pike on 20" box) / 8 hang clean (75#, adv)
11:39

Post: ME strict ring dip sets: 3-2-2-2-2-0

HSPUs felt pretty terrible as it's my first time switching to pike from knees. Happy to make that switch and it hurt but it's time. Decided to go heavier on the hang cleans because I can.

1.5poods

Cycle 3 Week 3: Back Squat 1RM + 5% from Cycle 2
5 reps @ 40% (65#)
5 reps @ 50% (85#)
3 reps @ 60% (100#)
5 reps @ 75% (125#)
3 reps @ 85% (140#)
1+ reps @ 95% (155#): 3 reps

Metcon: 8 min AMRAP of 11 WB (14#, rx) and 11 push ups (rx)
4 rounds + 8 WB

Post: 4-4-5-5 KBS with 1.5 pood
Post-post: Some butterfly kipping work. Think smooth sound wave. Tighter through hips for better power transfer.

Looks like I hit a HBBS 3RM today! Woo!
Bad eating over the weekend made the WB feel not so good. I fought for those push ups today. Stayed tight throughout, no worming.