1.) Clean & Jerk Bar Complex
10 x 1 rep @ 155 (1 rep every 2 min)
- Power Clean
- Squat Clean
- Push Jerk
- Split Jerk
Felt good considering I haven’t been on the barbell in weeks. I’ll take it!
Small DT
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:
- 12 Deadlifts [115]
- 9 Hang Power Cleans [115]
- 6 Push Jerk [115]
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)!
Small DT
1. Conditioning: Small DT
4 Rounds:
- 12 Deadlifts [115]
- 9 Hang Power Clean [115]
- 6 Push Jerk [115]
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:
Small DT
1. Conditioning: Small DT
4 Rounds:
- 12 Deadlifts [115]
- 9 Hang Power Clean [115]
- 6 Push Jerk [115]
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.
Small DT
Crazy week doing that entrepreneur hustle. Squeezed in a late one though:
1. Conditioning: Small DT
4 Rounds:
- 12 Deadlifts [115]
- 9 Hang Power Clean [115]
- 6 Push Jerk [115]
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.
PR Monday
1.) Strength: Jerks
Work up to a 3 rep max: Push Press
- 155
Work up to a 2 rep max: Push Jerk
- 185
Work up to a 1 rep max: Split Jerk
- 205 (PR I think)
2.) Front Squat
Work up to a 3 rep max:
- 245
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.
3.) Conditioning
10 minute AMRAP:
- 5 toes-to-bar
- 10 push ups
- 15 squats
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.
Complex & Strength Session
1.) Clean & Jerk Bar Complex
10 x 1 rep @ 165 (1 rep every 2 min)
- Power Clean
- Squat Clean
- Push Jerk
- Split Jerk
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
- 185
- 205
- 225
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.
Barbell Chipper
1.) Conditioning
1 Round:
- 20 Thrusters [75]
- 20 Sumo-Deadlift High Pull [75]
- 20 Jerks [75]
- 20 Overhead Squats [75]
- 20 Front Squats [75]
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.
Bar Complex; OHS Squat + Box Jump Overs
1.) Bar Complex: Clean & Jerk
Work up to a heavy complex of:
- Power Clean
- Hang Squat Clean
- Push Jerk
- Split Jerk
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
- Overhead Squats [75]
- Box Jump Overs [20″]
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).
Front Squats & Push Jerks
Managed to get sick again. Such is life with a three year old in school. First WOD back:
1.) Conditioning
6 Rounds
- 11 Front Squats [95]
- 10 Push Jerks [95]
Time: 17:00
The push jerks were what killed me. I haven’t done any overhead work in 3 months so 60 reps even at 95 was crushing.
Felt good to get back on the bar though!
