Tuesday, Nov 4th

I'm working a week behind the OPT Big Dawg Blog this week in order to complete some testing that popped up while I was in Texas last week. I decided attempting to test while I was traveling was a bad idea. I did manage to keep my diet reasonable while I was traveling (no, I didn't really eat that donut...well, just a bite or two!). I had a couple of adult beverages and a couple of gluten free desserts, but I'm soooo ready to be back on the farmers-market-steak-for-breakfast train!

Here's the accounting for the first day of testing, posted 11/27 and done today, 12/4 (Big thanks to Mike Hirst for letting me sneak into the gym between classes to complete it!):

A1. standing press; build to a max

A2. Weighted chin up; build to a max

B. Amrap strict chin ups unbroken- 1 attempt

C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)

D. 30 strict hspu for time

* if can't perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled

+

500m row for time 

NOTES: Provide AM body-weight, thoughts and feelings on the row and how difficult it was (or not), and difficulty of HSPU in terms of RPE to perform 1

A1.standing press - #100, failed at #103 (not a PR, but an improvement from last time I maxed)
A2. wtd chin up - #55 (PR) supinated grip
B. strict chins - 12 supinated grip
C. CTBs - 9 supinated grip for most of them (switched to mixed for the last couple)
D. Did eccentric negatives. Did them as singles. Took approx 15mins and I had a hard time keeping it to 4secs despite going as slow as I possibly could. Short arms? Did attempt a strict hspu beforehand just to see if I could do one but couldn't quite get off the ground. Shoulders were tired and I think I put on a couple lbs this month.

500m row - 143.3, also a PR by nearly 2secs. I went as hard as I could on the row. It only felt 'easy' for the first 10-15 pulls. Stroke rate was pretty steady at 36 s/m but my speed went down from 1:40/500m at the beginning to around 1:48/500m at the end. I had to roll off the rower and still feel kinda messed up and out of it an hour later.