- 12 Deadlifts [95]
- 9 Hang Power Cleans [95]
- 6 Push Jerk [95]
- 2:00
- 2:00
- 2:46
- 2:28
- 2:40
The personal site for ME!
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 155 (1 rep every 2 min)
Felt good considering I haven’t been on the barbell in weeks. I’ll take it!
I wanted to put some weights on the bar since I haven’t done that type of WOD in a while. This will do…
1. Conditioning
1 Mile Run (warmup).
2. Barbell Conditioning
4 Rounds:
Time: 9:09
This was fun. I was gassed, but pleased with my pacing and results. ESPECIALLY since I haven’t done any weights at all for a long time. Beat my time from last year too (this wod)!
1. Conditioning: Small DT
4 Rounds:
Time: 10:38
Almost a minute slower than before. Still pleased with the pacing. Plus, I had to take a minute off to help G after the first round. That probably saved me from blowing out though :).
Previous WODs:
1. Conditioning: Small DT
4 Rounds:
Time: 9:52
Exact same time as last time. The difference was pacing and form. I could’ve gone 5 rounds on this, but I’ve got a busy night :). I paced at 2:30 each round and kept a pretty quick pace on the reps with moderate rest. Pleased with this result since I’ve been in the pool way more than on the bar.
By deacon 2 Comments
Crazy week doing that entrepreneur hustle. Squeezed in a late one though:
1. Conditioning: Small DT
4 Rounds:
Time: 9:52
This was fun. I took a short break between each set, but I felt like I kept up a pretty good pace. I wanted to go 5 rounds, but my form was faltering at the end of 4 and it was pretty late.
Work up to a 2 rep max: Push Jerk
Work up to a 1 rep max: Split Jerk
Work up to a 3 rep max:
Form didn’t feel great on this. Felt like I ascended a bit too fast. Maybe should’ve stuck with 235. Pretty happy with that lift though.
10 minute AMRAP:
Result: 6 rounds + 10 push-ups
Then I did the 15 squats and finished round 7 at 10:18
This felt pretty good overall. I flew through all the squats which was great. Push ups were slow, but I haven’t done that many push ups in a WOD in a long time. Toes to bar I also haven’t done Rx’ed in a long time. I had to go 1 rep at a time and kip, but I got them done.
Great day. Lots of PRs.
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 165 (1 rep every 2 min)
This was a good weight. Midline was fatigued on the last three big time. My push-jerk is the weakest part of this. Also need to clean up the form (been too long since I did these).
2.) Front Squats
5-5-5 climbing
These felt way better then I expected. I started at 185 b/c my legs were so shot from the bar complex, but I powered through them. 205 felt solid and strong. 225 felt like I just squeaked in in with tolerable form :).
Pleased with these results.
1.) Conditioning
1 Round:
Time: 11:35
This was a fun chipper. Felt good on all of it across the board. I did most of these in 2 sets, the OHS in 3 sets, and the front squats unbroken.
1.) Bar Complex: Clean & Jerk
Work up to a heavy complex of:
Result: 155, 165, 175, 185
I’m pleased with the 185 peak for this. I could really feel my power suffer since I haven’t trained oly lifts in so long. The front squat part felt okay, but the pull didn’t.
2.) Conditioning
10 minute AMRAP
Start with 2 reps each and increase the reps by 2 every round (2, 4, 6, 8…)
Result: Completed the round of 12 reps + 3 reps OHS on the next round.
After time expired I continued to pound out the full 14 reps of the round I started before the buzzer unbroken.
I was gassed on this big time. I did all the OHS unbroken which I was pleased with. My shoulders were really fatigued after the heavy overhead work. The box jump overs really got my heart going and I had to take lots of breaks after those (tunnel vision).