Hard and Heavy

It’s been a couple of rough days with 13.1 on Sunday, 2 sessions on Monday, and a 2 hour session yesterday. I’m feeling a little beat up, but not enough to keep me away from the box today. This morning I went in for the 9am and it was a hard hour.

Warm-up

  • 2m Jump Rope
  • 2 Rounds:
    • 10/10 Leg Swings (F2B, S2S)
    • 10 Flamingos
    • 10 Scorpions

Strength

5-3-1-1-1 Back Squats

I’ve been waiting for a 1RM back squat day and it finally arrived. Last max lift was 285# and I couldn’t wait to join the 300# club. I warmed up with 5 at 45#, 5 at 135#, and 3 at 185#, trying to do fast reps. Then I went into my working sets:

  • 5x 225#
  • 3x 255#
  • 1x 285#
  • 1x 300#
  • 1x 315#

BOOM! Hit a 30# PR and could not have gone a pound heavier.

WOD

7 Rounds

  • 3 Cleans (205#)
  • 21 DU (unbroken)

About a month ago we did a competitor’s WOD very similar to this, but with 4 deficit HSPU instead. I remembered the 185# cleans being really tough, but I decided to go for the Rx today and see how long I could do 205#. I managed to do all 21 of them as power cleans. I did have one miss in the last round when Gayle said something about it barely getting over my knees, so then I thought too much about it. Had a few misses on DU, but thankfully they were all early in counts. Finished in 9:14.

Glad I went in early and got the workout done. Now I can relax and get work done the rest of the day. Rest day tomorrow for sure. I’m excited to see the 13.2 announcement tonight.

Get It Overhead!

I’m feeling pretty sore in my shoulders from the HSPU yesterday and as the day goes on my ass is feeling those plyo lunges. Went in at 3:15 for some special OLY work and then stayed for the regular class.

OLY Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 2 x 10 Pause Jerks with 45# bar

Jerks

  • 5x Jerk Short Step with 95#
  • Jerk from the Back – Doubles and Triples
  • Jerk from the Front – Doubles and Singles

I started off with 95# from the back, went 115#, 155#, and 185#. This was my first time doing any jerks from the back and they felt really weird. I only did a couple of singles at 185# because I don’t feel comfortable dropping that much weight back to my back and it felt uncomfortable to begin with. I need to do these once in a while to get the feel for them.

I dropped the weight back down to 155# and switched to jerks from the rack, doing a double there. Did a double at 185# and another at 205#. Then I was going to hit 225# for a single and Gayle asked if it was going to be a PR, so figured might as well throw another 5# on to make it 230# for a PR. Hit it easily without even punching under in fully. Upped it to 245# and pushed the weight forward instead of back, so failed. Fought it a bit and it didn’t feel too good on my low back.

Took a rest, made sure to punch under it, and got it up for a 20# PR. It was a little unstable over my head, but that’s fucking heavy. Gayle said I could have gotten my front foot out further too and got under it more. Did a good job of getting my head through though.

Class Warm-up

  • 3/3 World’s Greatest Stretch
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 10/10 Legs Swings (F2B, S2S)

WOD

3 Rounds

  • 600m Run
  • 25 Pull-ups

I tried to push it harder on the run today and the temperatures are rising fast here in Phoenix, so that makes the running even tougher. Did all butterfly pull-ups again, but I’m having trouble stringing together more than 7 before I lose rhythm. Finished in 12:24.

Finisher

90s-60s-30s

  • DU
  • AbMat Sit-ups

This was actually part of the class warm-up, but I was finishing up my jerk PR when class started so didn’t do it at that time. Took some rest after the WOD and then knocked it out since there was plenty of time before the next class started.

Clean Work

Not feeling too bad this morning, but legs are feeling those tempo back squats from Tuesday. Went in for the 9am so that I have 2 full days of rest before the competition on Saturday.

Warm-up

  • 500m Row
  • 10/10 Scorpions
  • 10/10 Flamingos
  • 50′ Frog Hop
  • 2×5 Extremely slow Clean Deadlift up to shrug and triple extension (95#)

Strength

Clean Complex

  • Power Clean from high hang
  • Power Clean from above knee
  • Power Clean from ground
  • 90s Rest

I really tried to work on my hip extension, which is probably my weakest point in the Olympic lifts. I did 6 sets of the complex, going 115#, 125#, 135#, 145#, 155#, and 165#. We had plenty of time in class, so we moved on to doing some heavy singles.

Heavy Power Clean Singles

  • 185#
  • 205# (matching PR)
  • 215# (new PR, easy!)
  • 230# (fail)
  • 230# (Plenty high enough, little slow getting the elbows under, but fought for it.

That was a 25# PR on my power clean over the 205# set back in October and now it’s higher than my 225# squat clean max. I’m still not even getting full hip extension though, so plenty more in the tank if I can keep improving my technique.

WOD

12:00 AMRAP

  • 7 Clean & Jerk (135#)
  • 7 C2B Pull-ups
  • 7 Burpees

This one was a fight and I ended up ripping both of my thumbs. I guess I need to start taping them again, especially for high rep clean work. I finished 5 full rounds and an extra clean and jerk.

Still a Little Cloudy

My head it still a little cloudy this morning, even after going to bed by 9pm. Oh well, shake it off with a workout at 9am right?

Warm-up

  • 500m Row
  • 2 Rounds
    • 10/10 Scorpions
    • 10s of Leg Swings (s2s, f2b)
    • 10 Wall Squats

Strength

5 Sets

  • 3 Back Squats (32X1 Tempo)
  • 2m Rest

* For the first set use your max weight from the 5×5 32×1 tempo back squats we did last week.

Holy shit that was heavy to start! I went 215#, 225#, 230#, 235#, and 240#. The pause at the bottom is brutal.

After another rest period follow that up with a max rep set at 30X1 tempo with 135#. I fought for 26 reps and then collapsed on the ground. Felt like I just got done with a WOD after that big set.

WOD

30-20-10

  • Row (calories)
  • GHD Sit-ups
  • Thrusters (95#)

Not much left in the tank for this WOD. My legs wouldn’t even work on the rower. Finished in 14:50.

4 Hundy? So What!

Feeling pretty damn good today considering it’s day 2 after the Spartan Race and the heavy squatting we did yesterday. Went in for the 5:15pm again so my legs could rest.

Warm-up

  • 400m Run
  • 4 World’s Greatest Stretch (each side)
  • 4 Inch Worms
  • 10 Scorpions (each side)
  • 10 Flamingos (each side)

Scorpions were a new move for me. You lay on your stomach with arms straight out to the sides like you are forming a T. Take your leg behind you and over the other leg to tap the ground on the other side with your toes. Nice stretch.

Strength

5 Sets

  • 3-5 Deadlifts
  • 5-7 GHR
  • 2m Rest

More supersetting today! My first time doing GHRs too. I was excited when I saw deadlifts were on the menu. I hit 375# for 5 reps a couple of weeks ago, so I wanted to demolish that today. Set out with a plan and nailed it. I warmed up with 5 reps at 135# and then for my working sets went 225#, 275#, 315#, 365#, and 405#, hitting each one for 5 reps. Didn’t have too much trouble with the 405# either. At the end of December I hit that weight for 2 reps and then lost my grip. No issues today. Sets me up for a big PR next time we go for a 1RM since my old one is only 415#. I did 5 reps of GHRs each set on the GHD.

WOD

5 Rounds

  • 3:00 AMRAP
    • 3 C2B Pull-ups
    • 6 American KBS (70# KB)
    • 9 Box Jumps (24″)
  • 1m Rest

There were a lot of people in class so we had to stagger and spread out all of the equipment, which slowed us down some. I started with box jumps and got exactly 3 rounds during each 3 minute round, pretty much sticking just under 1 minute per round. I had 5-10 seconds left on the clock at the end of each 3 minutes, but the KB was too far away from the box to make a run for it just to get one rep. I did all of the C2B pull-ups unbroken and this was the first time doing a bunch of American swings with the 70# KB. 15 total rounds in one hell of a good WOD.