I normally train alone....but I know the benefit of band sprints....(training alone does not allow me to do these very often because I need a partner to give resistance on the band). The benefit being they HURT and they leave you SORE. Since I was able to go into the Box last night I joined in on the 4:15 class. The WOD was a good one:
Push Jerk 185# (SCALED Up to 225#)
Band sprint forwards 20 M
Dead Hang Pull ups
Band Sprint Backwards 20M
I could barely walk afterwards. The band sprints MADE this WOD, and the Push Jerks were scary when you felt like you had no legs under you. Afterwards I did:
Max Pull ups
I did not know why but I dropped at 44 in a good rhythm. On the 2nd Rd I stopped and then dropped. I feel that my pull ups are getting better again. It is weird, I have done them less but feel better at them. Maybe it is that I am allowing myself to recover.....I am not sure but I accept it.
This morning I stayed in bed and then did a Main Site WOD from last week in my basement. Not happy with what I got, but I know there is plenty of room for improvement:
Power Clean 135#
My hamstrings were on fire when I was doing my cleans. I think that has a lot to do with yesterday.....on FIRE! I dropped after 4 cleans in my 12's. I shook my head. My lungs were on fire and the bar was hard to pick up. This is a good measuring stick. This is a quick burner that is tough to go unbroken quickly. I will be throwing this or things similar into my training.
After a 10 Min rest I had heavy front squats on the agenda, unfortunately I did not make it to the gym because of the amount of time I had this morning. I am unable to do HEAVY front squats because I do not have squat racks.....so.....I did the next best thing:
Tabata Front Squats 165# from the ground
This was heavy in the sets of 5 and picking up the bar was a CHORE. Enjoyed this though. I do not do tabatas enough.....and know why.....they hurt.
I had a good morning and plan to get in a good run at lunch today. Hopefully the weather stays perfect because it is awesome running weather!!!