Sunday

A. Good morning, build to a tough but perfect triple, 32X1
B. DB external rotation, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
C. Powell raise, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
D. Trap 3, 1 x AMRAP up to 8 @ 10% of tested CGBP, 30X0
E. Side plank, 1 x max hold/side up to :90
F. Sorensen hold, 1 x max hold up to 2:00
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Not for time:
1200m moderate sled drag outdoors

A. 125

B. 8/8 @ 15

C. 8/8 @ 15

D. 8 @ 15/hand with questionable height 

E. 0:90/0:90

F. 1:28

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complete with 70 on the sled 

EVERYTHING HURTS. I am so freaking sore... 

Have very limited experience with good mornings, so I'm not sure if 125 was lame orrrrr.... The tempo got tricky on the 3rd, so I called it there.  

No issues with the external rotation or the Powell raise, but I couldn't even do one trap 3 to an acceptable height with 15/hand. I don't know if I had the incline bench to the wrong level (first notch on the black one)? I know I've gotten much stronger with the scap stuff over the past year, so there's something fishy going on. 

0:90 side plank was an absolute max on both sides, barely made it and was pretty shaky for the last 0:20. Limiter on the right was wrist discomfort and shoulder stability on the left. 

Sorensen hold was tough - I think I've only done this once right when I started. Low back got super tight and hamstrings started cramping. I know for sure that this score is embarrassing...    

testing - Sunday 20 April

A. DB external rotation, 1 x AMRAP/side @ 10% of CGBP max
B. Powell raise, 1 x AMRAP/side @ 10% of CGBP max
C. Trap 3, 1 x AMRAP @ 10% of CGBP max
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“300FY”, note which bike you use

A. @15, 8R/8L
B. @15, 8R/8L
C. 8 with 15s - but height on the last couple may have been questionable
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161

Used the good black bike (same as last time).  1 calorie off from December's PR (162).  Watched cal/hr for the first 9 minutes, and switched to total calories at 9:00 (was at 140).  >1200 for the first minute, 1000-1100 minutes 2-3, then mostly between 900-1000 until the 9:00 mark.  Dropped to 777 once when I wasn't paying attention, but got it back to 900 quickly.  Sprinted the last minute but lost it in the last 0:05 - there's my one calorie.  Everything actually felt really good throughout, not sure how much better I could have done...

Sunday 21 April

sleep: 12am to 8am (no alarm)

weight: 168

9am: eggs, rice, avocado

11am: opt-she

1pm: bacon and eggs with sweet potato

6pm: roasted chicken (legs and thighs); kombucha

8pm: strawberries

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A. Build to 1/3 bodyweight in each hand and perform 1 amrap set @30×0 tempo rear foot elevated split squat
B. Take 10% of CGBP from yesterday and perform 1 amrap set @30×0 tempo on each arm of:
-Elbow on knee external rotation
-Powell Raise
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“Karen” (14lbs to 10′)

A. with 55/hand: 7R/7L (previous testing = 6R/7L, same weight)
B. with 15lbs:
-external rotation: 9R/10L (previous testing = 8R/8L, same weight)
-powell raise: 7R/6L (previous testing = 5R/5L, same weight)
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12:03 (previous testing = 11:39)

I hate wallballs.  Especially wallballs to a 10' target.  I had an easier time hitting the 10' target today than in December, and the first 100 actually felt pretty good, but the last 40 felt almost impossible.

Saturday 8 December

A. DB Bulgarian split squat, 1 x AMRAP w/33% bodyweight in each hand, 30X0; rest as needed between legs
B. DB external rotations, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
C. Powell raises, 1 x AMRAP @ 10% of yesterday’s close-grip bench max; rest as needed between arms
+
For time:
150 wall balls, 14 to 10′

A. With 55s, 6R/7L
B. with 15, 8R/8L
C. With 15, 5R/5L (just getting into position was comical)
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11:39. A few didn’t quite make it to 10′… Oops. In the open WOD, got 143 in 12 minutes, so I’ll call that a success.