WKC Worlds 2012

Finally back from Worlds and I can only say great things. Getting to meet and watch all the great lifters competing was inspiring to say the least.

I didn't hit my Rank numbers, 54 reps, but I hung in there for 7 mins (35 reps). Not a personal best but I can say that I did my best. My clean was my limiter and I have to get the technique dialed in if I am to keep getting better.

All in all it was a great meet and I can't wait to see everyone again.

Warmup

LC:
5 mins @ 2x28kg; 6-5-6-5-6 rpm = 28  reps

Jog/walk:
1.5 miles

Time for Worlds!

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps (PR for time and reps)

Run:
2 miles in 23 mins

Stretch and done.

Not bad for working a 48 hr shift with only 4 hrs of sleep during the whole thing.

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps  (PR for time)

Run:
2 miles in 20 mins

Stretch and done.

http://www.youtube.com/watch?v=eCqKXqjTpzs

Warmup

LC:
6.25 mins @ 2x28kg; 6 rpm = 38 reps

Run:
2 miles 22 mins easy pace

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 6 rpm

Walk/Jog:
25 mins no set pace, just wanted to stretch the lungs and legs

Stretch and done.

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps

Run:
3 miles in 30 mins

Stretch and done.

After working 50 hrs with only 4 hrs of sleep I am beat and this was all I had.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm  = 28 reps
.....5 mins rest.....
5 mins @ 2x28kg; 5 rpm = 25 reps

Stretch

Run:
2.5 miles in 22 mins

Easy game of tennis with the wife at the park.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm = 28 reps
....rest until ready.....
4 mins @ 2x28kg; 7 rpm = 28reps
....rest until ready....
4 mins @ 2x28kg; 7 rpm = 28 reps

ttl: 12 mins/ 84 reps


Run:
2 miles in 22 mins

Stretch and done

Warmup

LC:
4 mins @ 2x28kg; 7-7-6-6 = 27 reps
....5 mins rest....
5 mins @ 2x28kg; 6 rpm = 30 reps

Run:
3 miles @ 30 mins

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
....7 mins rest....
5 mins @ 2x28kg;  6, 5, 5, 5, 5 = 26 reps

Run:
2 miles in 22 mins

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
....5 mins rest....
5 mins @ 2x28kg; 6, 5, 5, 6, 6 = 28 reps

ttl: 10 mins/58 reps

Run:
2 miles in 20 mins

Legs and grip felt a little tired today.  Outside of that I felt good.

Warmup

LC:

5 mins @ 2x28kg; 6 rpm = 30 reps

....5-6 mins rest....

5 mins @ 2x28kg; 6 rpm = 30 reps

Run:

2 miles in 24 mins  (slow and easy to stretch my legs and lungs)

Gonna make a concerted effort to increase the time under the 28s from here until Chicago.  Since this is still strength work to a point, the majority of my already sparse supplemental work will be taking a backseat in favor of some basic prehab and rehab.  If I don't log it then just know that it's there.   I will probably pick up on some basic strength and hypertrophy work after Chicago.

List of shit I will be doing:
Band Dislocates
Voodoo Flossing
Downdog to Updog
Airsquat to Plow

Warmup

LC:
6 mins @ 2x28kg; 6 rpm

Row:
3x8 @ 2x22kg

Run:
2 miles in 22 mins

Stretch and done.

Warmup

LC:
8 mins @ 2x24kg; 6 rpm = 48 reps

Pushups:
2x10 @ bw

Run:
3 miles in 28 mins

Stretch and done.

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps

Chins:
2x8 @ bw

Stretch and done.

Focused on going slow and getting under the bells.  DIP BOY!  DIP!