The personal site for ME!
A: Power Clean 5-5-5-5-5
Not bad. Felt good, but form faded towards the end. Need to work on receiving in a front squat.
B: Strict Pull Ups: both bands 5-5-5-5-5-5
These were hard. Went slow to emphasize strict and negative rep.
1.) Every 1 minute for 8 minutes: 1 x Power Clean
Felt surprisingly good. Not as smooth as I’d like, but solid form.
2.) Work up to a 1RM Front Squat
I haven’t lifted in forever so I’m stoked with that lift!
Conditioning:
TIME: 7:24
My pull-ups are what slowed me down. I haven’t been doing those at all. Really surprised how well I did though. The round of 8 was the first one I had to get off the bar. I was doing them in 2s after that.
Notes: Today we test where we’re at with these two movements. Over the next 7 weeks we’ll gradually add reps based on a percentage of today’s average. We’ll retest in Week 8.
Average: 18
Average: 6
With a 15:00 clock, perform for max TOTAL reps:
Results:
Total: 231
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
I haven’t lifted in forever so I’m stoked with that lift.
Conditioning:
TIME: 10:00
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.
1. Conditioning / Warm-Up
1.25 mile run
2. Helen Rx
21, 15, 9
Time: 16:11
Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.
1. Conditioning
1 mile run easy (11:30-ish)
2. Conditioning
Cindy: 20 minute AMRAP
Result: 13 rounds
Notes: Push-ups were killing me big time. I haven’t been on those as regularly lately. Conditioning felt good though.
1. Run
1 Mile Run: 10:00 pace
2. Conditioning: Helen
3 Rounds:
Time: 13:09
Splits:
Wow, 90 seconds faster than 1 month ago (and a PR for sure)! I’m down 7.6 pounds on David King Fitness’s challenge, plus conditioning is way better with daily workouts. Feels good!
1. Strength
Front Squat: 3-3-3
Not bad.
2. Conditioning
Helen: 3 Rounds
Time: 14:43
Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.
1. Conditioning
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
Repeat of this WOD from CC last year
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.
This felt great and I could’ve done more if I had more time. Pretty happy with this lift.
Conditioning:
TIME: 8:15
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.
Back at it!
