Saturday 2013.04.27

USAPL NE State Championships
Parkview Christian School (Lincoln, NE)

"Half-Rachel"
3 rounds for time of:
30 GHD Sit-ups
25 Back Extensions
(the full "Rachel" is 5 rounds)


BS
170 x 1
177.5 x 1
185 x 1 (407.9 lbs)

BP
115 x 1
120 x 1
125 x 1 (275.6 lbs)

DL
227.5 x 1
242.5 x 1
250 x 1 (551.2 lbs)

Overall, it was a pretty good meet. Squat and bench were not PRs, but I'm happy with where my squat is given the knee issues. Bench definitely needs work. The deadlift was an 11 lb PR, so that was fun. And difficult. My total was 560 kg (1234.6 lbs), and while not a PR, it's a PR for competition in the 220 class.

After I got back to Omaha, I did "Half-Rachel" - it's actually 3 out of the 5 rounds of the full "Rachel." It wasn't originally part of the plan, but it sounded fun.
5:35 - The reps were all fine, but the usual nerve pain started on the third round of GHD sit-ups, and on the last 7-8 reps, I had to semi-pause at the top and then reach forward and touch the pad.

Saturday 11/21/09

Hang Clean
5-5-5-3-3-3


For time:
50 Squats
20 Ring Dips
35 Squats
15 Ring Dips
20 Squats
10 Ring Dips

I won't get back from the girls' basketball retreat until at least 5:30 p.m. today, so I'll be doing this one in the evening. Anyone care to join me? (I would estimate a 6:00 or 6:30 p.m. start time.)

Kiley PRs "Rachel" (09/23/09)

Wednesday 09/23/09

Time: 6:30 p.m.

"Rachel"
5 rounds for time of:
30 GHD Sit-ups
25 Back Extensions

Compare to 04/08/09.