1. Conditioning
- 20 x Power Snatch [65]
- 20 x Pull Up
- 20 x Overhead Squat [65]
- 20 x Pull Up
- 20 x Thruster [65]
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
Snatch + Pull Ups + OH Squat + Thrusters
Repeat of this wod from a year ago.
1.) Conditioning
- 20 x power snatch [65]
- 20 x pull ups
- 20 x overhead squat [65]
- 20 x pull ups
- 20 x thrusters [65]
Time: 11:34
This should have been done in about 8 min. I took a massive rest on the second set of pull-ups. I haven’t been doing any pull-ups in the last few months! Between that and being overall out of conditioning shape for CF I took probably an extra 2:30 on that set.
Good WOD overall. I’m sure doing this without the back squats first made it much quicker for me :). Will repeat this again.
3 position clean & jerk + AMRAP
1. Strength
10 x 3 position Clean & Jerk [climbing]
- high hang squat clean (hips)
- low hang squat clean (just below knees)
- squat clean (from the ground)
- split jerk
Result:
- 135
- 155
- 160
- 165
- 170
- 175
- 180
- 185 (push out)
- 190 (push out)
- 195 (push out)
Really pleased with this. Turns out 10 sets of climbing weights covers a lot of ground. Glad I started light, because 195 was closed to my max when I was fatigued at the end there. Felt strong though and still went touch & go.
My split jerk is really bad. The last three sets where a small push-out on the jerk.
2. Conditioning
7 minute AMRAP
- 10 Thrusters [65]
- 5 bar facing burpees
- 10 Hang Power Snatch [65]
- 5 bar facing burpees
Result: 2 rounds even. I finished round 2 with 20 seconds remaining, but my back was toast.
This was tough. Thrusters and burpees are my two worst exercises for conditioning. I should come back to this WOD and scale it down so I can keep moving better (and not after a strength WOD).
3 x 3 AMRAP – Thrusters & TTB
1. Conditioning
3 AMRAPs with the following rep scheme per round:
- 3 Thrusters [65], 3 KTE
- 6 Thrusters [65], 6 KTE
- 9 Thrusters [65], 9 KTE
- …
3 min AMRAP 1:
- Result: ‘9’ round + 12 Thrusters
3 min rest
3 min AMRAP 2:
- Result: ‘9’ round + 12 Thrusters + 4 KTE
3 min rest
3 min AMRAP 3:
- Result: ‘9’ round + 12 Thrusters + 1 KTE
Notes:
This was a good one. I did all the thruster sets unbroken which I’m pretty proud of. The KTE was tough as that’s a big weakness for me right now.
Evening Conditioning
1.) Conditioning
5 Rounds:
- 7 power cleans [75]
- 7 thrusters [75]
- 7 burpees
Time: 11:40
Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).
2.) Strength
Back Squat: 10-10-10 across
205, 205, 205
These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).
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.
Humbled by Grace
This was somewhere between humbling and humiliating.
1.) Conditioning
Grace: 30 x Clean & Jerk [135]
TIME = 9:03
I should have done this at a lighter weight to focus on speed. Instead I went anaerobic about 12 reps in and then crashed big time. Clearly need to work on barbell conditioning (and overall conditioning).
Next time I’ll do this at a light 95 as a benchmark and work up from there trying to keep it around 5 min.
2.) Barbell Conditioning / Strength
5 sets of the following complex:
- 5 reps push press
- 5 reps front squat
- 5 reps thruster
All 15 reps use the same weight, and you can’t put the barbell down until all 15 reps are done. Rest 3 min between complexes.
RESULT: 65, 75, 85, 95, 100
Still feeling the effects of Grace big time on this one. The thrusters are what killed me. Shoulders were toasted during the thrusters, and I was also feeling some conditioning pain. Pleased just to get through this on a day like today :).
Running & stuff
1.) Strength: Snatch
Every Minute on the Minute (EMOM):
- 1, 2, 3: Hang Squat Snatch [115]
- 4, 5, 6: Low Hang Squat Snatch [115]
- 7, 8, 9: Hang Squat Snatch [115]
Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.
2.) Conditioning
A. In a 10 minute window:
- 1 Mile Run
- Max reps Clean and Jerk [115]
Rest 3:00
B. In a 7 minute window:
- 800m Run
- Max reps Snatch (power) [95]
Rest 3:00
C: In a 4 minute window:
- 400m Run
- Max reps Thruster [65]
RESULT:
- A
- 1 Mile Run: 9:00
- Clean & Jerk: 8
- B
- 800m Run: 4:30-ish (cleared my split by mistake)
- Snatch: 13
- C
- 400m Run: 2:27
- Thrusters: 15
Notes:
This was brutal, but fun too. It was 90+ outside and the heat was crushing me. No shade.
My running felt good. I could have gone faster, but was careful not to blow the whole workout on the first run. On the last 400 I cruised it because I knew Thrusters were waiting.
Pleased with the result.
Central Athlete Benchmark – 1
I’m calling this the Central Athlete benchmark because Jesse (head coach for Central Athlete) recommended this to me for a benchmark to measure my conditioning goals right now.
3 rounds for time:
- 400m run
- 15 thrusters [95]
- 10 pull ups
TIME: 14:50
The third round I totally crashed. I did the first round at about 4:15, the second round finished up right at 9:00, then I totally crashed. Took about 2:45 for the third 400 run. The last set of thrusters I put the bar down at 10 reps. Then I was really slow getting on the bar for pull ups. Totally gassed.
Overall though this is way better then I would’ve been a month or two ago. Thrusters are my toughest barbell lift for sure.
Hopefully in a month I can break 14:00. I’d be happy with that.
