21-15-9 for time:
Hang Squat Cleans, 135/95 lbs
Explosive push-ups should be a full range of motion push-up that propel your hands off the ground at the top.
115# on the snatch. I was all kinds of off, my first pull felt terrible and I just couldn’t find my groove. Lame.
Metcon: 9:25 as rx’d. Hang squat cleans felt fine. Explosive push ups were the death of me.
Worked on my DL instead of Cindy. Can’t remember loads, but I’m pretty sure I did singles up to about 250, which is a bit less than my 3RM, but wanted to ease my back into heavy DL again since I haven’t really been doing them because of all the back pain.
Don’t remember. May have taken another rest day
Establish a new 1 Rep Max
1 hour rowing clinic with Alison followed by the 0930 WOD. We must have rowed close to 3k while working on my form.
Did high bar back squat since my back was still a little tweaky (though getting better) and pretty tired. Forgot how much of a difference that makes. Got 205, failed at 215. Low bar back squat PR is 235/240, so this was by no means close, but good to work high bar again since all I ever do is low bar.
Weighted pull ups: 5#-10#-15#-15#-20#(2)-20#(2). Almost had 20 for 3, but it just wasnt in me today.
Then, we made up the DU and kb swings from yesterday (no row, see earlier rowing clinic). Cut ourselves off at 10 min…I had in the neighborhood of 200 DU. They’re getting better, my my arms were so. freakin. tired. KB swings (grip went): no idea. Sub 4? I wasnt paying attention.
21 KB Swings (1.5/1)
As rx’d: 11:54. Man, Helen with rowing is a killer (even more so than normal Helen) on the grip. I just couldn’t hold on to the damn bar on the last round of pull ups. My goal going in was sub 12, so this worked out well.
15 Push-Press, 95/65 lbs
15 Overhead Lunges, 95/65 lbs
15 Box Jumps, 24/20 lbs
Press: 100. PR is 105, but that just wasnt going up today.
Metcon: 7:29, as rx’d.
30 seconds Walballs, 20/16 lbs
30 seconds KB Swing, 1.5/1 pood
Clean 160. Could not for the life of me nail that 165 tonight. I can do 155 for three, so it seems that I should be able to get more than 160 for one. 4th day on though, so I was pretty tired.
187 on the metcon, as rx’d. Legs were screaming on the wall balls. Definitely my limiting factor. Well, that and the fact that I suck at metcons.
2nd rest day. Feeling really beat up the past several days.
Worked on snatches. Did some snatch grip DL from an elevated position, did some hang power snatches to work on being explosive, and worked up to 115. I’ve got to get through that barrier and start nailing 120/125/130.
5-5-5 (80% of 1RM Established 100118)
3 rounds of:
10 Ring Dips
15 KB Swings, 2/1.5 pood
50 Double Unders
Metcon: as rx’d, 10:13. First set of DU were not too bad. Last set were AWFUL with tired arms from the ring dips. All kb swings were unbroken.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
As rx’d: 340. I am happy to report that this is probably my most legit TSE score, ever. Normally, my push ups are less than spectacular; however, I’ve been working on them and damn it, no sloppy reps this time. EACH. AND. EVERY rep was thighs, chest and chin to the deck. I’m talking L-E-G-I-T. Proud of that.
Thruster, 135/95 lbs
Post loads and times to comments.
DL: 215-245-260(tied previous 3RM)-235-235
80% of my 1RM is probably between 225 and 235.
Metcon: as rx’d:14:28. Man, that was hard.
1RM clean and jerk and 1RM snatch
Was feeling off today – just wasnt on my game. 115 for the snatch, and 145 for the clean and jerk. Can definitely do better on the clean, but my back has been bothering me again and I was a little scared to really push it.
Unintentional rest day. Moved lots of furniture for time.
3-3-3-3-3, 80-90% of 1RM Established on 100104
25 Box Jumps
155 on the front squats. 1RM is about 185, so 155 is somewhere between 80% and 90%.
On the metcon, 9:06, as rx’d. Legit push ups, made sure chest was to the deck.
20 KB Swings (1.5/1 pood)
18 KB Swings
16 KB Swings
14 KB Swings
12 KB Swings
Rest 15 Seconds
Max Strict Pull-ups
As rx’d: 4:36. Pretty pleased with this…normally my burpees are painfully slow, but I really worked on not pacing them this time. Didn’t catch up with me til the round of 4, so I guess the moral of the story is that I can go harder than I think on burpees. All kb swings unbroken. Then, got to the pull up bar and only did one before my grip just completely gave out and I slipped off the bar. Lame.
2-2-2-2-2-2-2 (90% 1RM)
2 Minutes Rest
Did all jerk sets at 135. Can go higher than that, but wanted 7 good, consistent sets. First three rows were at 2:00 (goal 2k pace is just below 8:00) and last row was 1:56.