1.) Strength
Front Squat: 3-3-3-3
Felt good, but also like I haven’t lifted heavy in forever… which is true.
2.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
TIME = 16:37
A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.
1. Strength
Push Press: 3-3-3
Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.
2. Conditioning
21-15-9
Time: 7:31
This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.
1.) Conditioning
3 rounds:
Time: 18:42
The snatch felt surprisingly heavy on this WOD, which killed everything. Again, it felt like barbell conditioning was dragging me down. I knew I was in trouble when the first rep of box jump I tripped when my legs didn’t quite fire right :).
1. Conditioning
12 minute AMRAP
Result: 5 rounds even
I finished round 5 with 17″ on the clock. Back was shot so I didn’t try any more power cleans. Looking back I should have, but I was pretty toast there at the end.
Double unders were great today. Focused on an organized spine throughout and it felt much more effecient. Through 5 rounds I only missed two reps.
Power cleans felt heavier then I expected. Gassed me pretty good.
Overall I was pleased with my pacing though. I took rests, but didn’t blow it out and then totally crash :).
Long day in the chair working through a certification. Had to get out and train even though I should be studying… and it’s cold… and dark…
1.) Strength: Squat Snatch
1 rep every 10 minutes
These felt better as I went. It’s been forever since I’ve done snatch, and even longer since squat snatch. I felt like I had PLENTY of strength on these, but my catch was all kinds of off, which is why I felt better and better as I went I guess.
2.) “The Admiral”
3 Rounds:
Time: 25:22 (aka, “who cares, I actually finished this!”)
I knew going into this I haven’t been conditioning enough for this, but I couldn’t help myself. Definitely feels good just to finish.
I broke the burpee-pull-ups and front-squats into 8-8-4 rep scheme mostly, although on the last round for front squats I went 12-8.
On the box jumps I did step-downs. Lets were so toast I just needed to keep chipping away.
The burpee pull-ups were bad, but frankly not as bad as straight burpees since the pull ups slow it down so much.
First off, I did this workout at 9pm so it was about 20 degrees cooler then normal and no sun. Not sure if that was the difference maker, but I felt really good and even through this workout.
Strict Press: 3-3-3-3-3
95, 105, 115, 125, 125
Haven’t done these in forever. Pleased with this. The 125 sets were definitely 3 rep max.
21, 15, 9 reps of
Time: 9:38
This was great. Nice even pace the whole way through. Definitely hard, but exactly the right weight for me and a good pace.
I tracked the splits for the deadlift part just to get an idea of pace:
I paused at the top and bottom of every rep instead of just trying to sprint them out. Felt good. Box jumps was the same. No rebounds, just jump up, jump down, repeat.
First WOD since Murph on Monday. Still feeling it!
1.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
TIME = 15:00
I did this at the end of the day with a short warmup and wasn’t feeling too great. Just needed to get another WOD in. First round felt good. Second round my legs were toast after the deadlifts. Third round run was super slow, deadlifts were slow, but box jumps felt good at the end.
Splits:
1: 4:30 (1:58 run)
2: 5:00 (2:02 run)
3: 5:30 (2:30 run. ouch)
1. Strength: 1RM Back Squat
Result: 295
Pretty happy with that since I just started squatting again after a two year break. Felt like I could’ve done more, but just getting back to this lift I’m going to take it slow for safety.
2. Conditioning:
21 – 15 – 9
TIME: 6:48
This was a fun one. I did way under the Rx for deadlifts, but I’m trying to focus on conditioning right now and not spend so much time staring at the bar. This was probably the perfect weight for that. I took a rest on the 21 and 15 rounds of deadlifts (short rest), and was able to do the 9 unbroken.
(From CompetitorsTrain.com)
