Got in a few minutes early so I rowed an easy 3 minutes (20 s/m) then did a little foam rolling. Once class started, I got sent back to the rower for another 3 min, but pushed it to 30 s/m for the last minute. Then we did some PVC drills to warm up the OHS. THEN, warmup 1:
- 15 sec L-sit (rings)
- 10 Games-standard Pushups
- 5 Strict pullups to 10 Kipping pullups
Repeat 3x.
Overhead Squats:
- 3 x 95lb
- 1 x 135lb
- 1 x 155lb
- 1 x 175lb *FAIL*
- 1 x 175lb
- 1 x 195lb *FAIL*
- 1 x 195lb (PR)
I had more in me, but I ran out of time. Wasn’t sticking my butt back enough for a lot of these reps and once I got the cue it felt much stronger. Also need to focus on externally rotating my femurs to keep my feet from rolling in.
10 min AMRAP:
- 30 Double Unders
- 15 Overhead Squats (95lb)
Score: 4 rounds + 4 OHS. I’m really rubbish at OHS. First set was unbroken, the rest were broken in 2. Had lots of fails when I lost my position, which gets frustrating.
Warmed up with an easy 3 min on the rower followed by some DROMS with the class. Then we did a mini barbell complex of deadlift, hang power clean, push press. After that we spent 20 minutes working up to a heavy single rack jerk.
Rack Jerk:
- 3 x 135lb
- 3 x 155lb
- 1 x 175lb
- 1 x 195lb
- 1 x 205lb *FAIL*
- 1 x 205lb (PR)
First time I’ve ever got more than 200lb overhead but I had way more in me. I wore my weightlifting shoes and felt very stable today, just ran out of time.
Grace:
Time: 2:46 (PR). This is a 9 second improvement from the last time I did Grace. My strategy was to just go hard with no pacing. I didn’t bail at all on the first 10 and they were pretty quick (~30 sec) but then I started dropping the bar after every rep and it really slowed me down. Also took a 5 sec breather somewhere in the middle that I wish I could get back.
Warmed up by running a quick 400m then doing some mobility work: triceps mashing, rack stretch, and a whole bunch of empty bar drills to warm up the clean. Then we had 20 minutes to find a 1RM on the clean.
Power Clean:
- 5 x 135lb
- 3 x 185lb
- 1 x 205lb
- 1 x 225lb
- 1 x 235lb (PR)
- 1 x 245lb *FAIL*
- 1 x 245lb *FAIL*
This was my first time cleaning with the weightlifting shoes and it felt good. I was really close to nailing the last attempt at 245, but I just couldn’t put it together. Still happy with the 10lb PR.
Flight Simulator WOD:
- 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 Reps of consecutive Double Unders
We didn’t have the full time to complete this, but I completed the set of 40 on the way back down. Tripped up twice on the set of 35 and once on the set of 50. I’d like to complete this for time to see how long it takes.
Shit, I haven’t been to the box in a dog’s age. Headed in for open gym and decided to do my own thang:
Turkish Getups
- 3 x 65lb
- 1 x 85lb
- 1 x 105lb
- 1 x 125lb *FAIL*
I actually failed 3x on that last attempt. Just couldn’t get the bar into that first position. More TGU practice is needed. Then I went for a max rep set of pullups to satisfy my curiosity. I got 37 (PR). The first 34 were easy peasy and the last 3 were really hard. I’d like to get this number up a bit…maybe Fox’s advanced pullup program is in order.
Working from home means lunch time workout!
Front Squat
- 1 x 255lb
- 1 x 265lb
- 1 x 275lb
- 1 x 285lb (PR)
- 1 x 295lb *FAIL*
Really chuffed to hit 285, but then again I’ve never tried to max out on a heavy single FSQ before. Thinking about keeping my femurs externally rotated and getting a nice, deep breath were really helpful, but Shane also made sure I wasn’t going too low. The key is to just break parallel and not go so low that you get that forward lean and get soft (at least for me).
WOD:
- Max rep power cleans (185lb) x 60 sec
- Rest 60 sec
Repeat 5x
Score: 43 reps (11, 9, 9, 7, 7). The first two sets felt pretty good, but then things got heavy pretty quickly. Didn’t miss any reps until the last two sets, but I’m glad I tackled this as Rxed.
Quick warmup on the jump rope this morning - mixing singles and double unders. Then Shane took me through the OHS warmup to get ready for a 1RM.
Overhead Squats:
- 1 x 180lb
- 1 x 185lb
- 1 x 190lb (PR)
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 3 x 125lb
My 1RM is over my bodyweight (I weighed in at 183lb this morning), which feels good. I was most concerned about getting the weight overhead to start and ended up battling too much on the sets of 195 to get really steady. Did the last set in someone’s O-lifting shoes to see how it felt and it felt really solid - much more stable than barefoot lifting.
Finished with a Tabata row, which feels kinda pointless to me. My lowest round was 7 cals, but I never felt like I was going all out in any interval.
Warmed up with 3 min on the rower, 24 s/m. Did some of the standard warmups for OHS: 2 min bottom squat sit, squat salutations, inchworms, and muscle snatch.
Overhead Squat:
Used the rep-out weight from the last OHS exposure, which may have been a bit too light. Strange how not failing on one of the sets makes me thing the weight was too light. The weight was manageable, but 10 reps is a long time to hold the position and my wrists fatigued more than anything else.
WOD:
- 1 min Pullups - 33 (PR), 20, 16, 8
- 1 min KB swings (32kg) - 20, 15, 17, 25*
Repeat 4x, resting 30 sec between exercises.
The good news is that I hit a PR for max rep pullups on the first set. The bad news is I nearly re-ripped a callus on my left hand doing it. Once I got to the first set of swings, it got even worse so I backed off a bit to try to keep my hands intact. On the last set of pullups it finally ripped, so I chose to quit rather than continue and open up more rips. I don’t want to have to miss time from training for being reckless. *Last set of KBS was single arm swings with the 16kg bell.
Warmed up with 2 min on the rower, 20 s/m. Did some of the standard warmups for OHS: t spine foam roll, 2 min bottom squat sit (with band on knees to reinforce knees out), squat salutations, inchworms, and muscle snatch.
Overhead Squat:
- 3 x 150lb
- 3 x 160lb
- 3 x 170lb *FAIL* (2)
- 3 x 170lb (PR)
- 12 x 127.5lb
These are starting to feel really strong. Some helpful tips from Shane today - think about pressing the bar up and keeping everything tight and pick a focal point for the eyes. The last set was max reps at 75% of the heaviest triple. Should’ve gotten more reps but my arms got soft and I wobbled out after 12.
WOD:
- 50 DB Squat Cleans (40lb), using a 45 sec work / 15 sec rest interval
Time: 5:24. That really sucked. Way worse than I thought it would be.
