CC 3/23/15

Started with redo of 15.4, completed 110 reps (20/21 HSPU), 23 rep improvement on my first attempt where I got 87 (18 HSPU + 3 cleans). The difference was going a lot faster out of the gate and taking shorter/fewer breaks. Probably went too fast actually because I finished my last set of 6 cleans at 6:06 and it took me the next 1:54 to do 20 HSPU after essentially hitting a wall. I think if I took a slightly slower pace from the start I would have had a little more left in the tank during the round of 21 HSPU. Currently 233rd in the Mid Atlantic, my 15.4 score is good for 143rd in the region on that workout, besting my previous best placement in an individual workout by 105 places (248th on 15.1).

Strength

Reverse Green Band Deadlift (non-choked bands, hung from pins set around 5' 7), conventional stance - 1RM

455lb, on a normal day would have liked 475-500 but I'll take it after having completed a metcon immediately before

Accessory

Weighted GHR - 3x8

25lb

SSB Walking Lunge + Good Morning + Max Hanging Chains - 3x15 per leg

70lb bar + 50lb in chains

Wide Stance Barbell Hip Bridges - 3x15

Subbed heel elevated banded hip bridges, doubled green, 2x doubled green, 2x doubled green

GHD SSB Side Bends - 3x1 Min

SSB was too heavy, 45lb bar was too uncomfortable, subbed 3x20 per side of land mine twists + 10lb

WOD

21-15-9:

Deadlifts 225/115

Pull Ups

Skipped

Rest 10:00

20 Squat Cleans 95/65

20 Burpees over Bar

15 Squat Cleans

15 Burpees over Bar

10 Squat Cleans

10 Burpees over Bar

Completed not for time, but still maintained a sense of urgency 

Finisher

Lying Banded Leg Curls - 4x50

3x50 green, blue, blue

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Josh Chen