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.
The personal site for ME!
1. Conditioning
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
Repeat of this wod from a year ago.
1.) Conditioning
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.
1. Strength
10 x 3 position Clean & Jerk [climbing]
Result:
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
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).
1. Conditioning
3 AMRAPs with the following rep scheme per round:
3 min AMRAP 1:
3 min rest
3 min AMRAP 2:
3 min rest
3 min AMRAP 3:
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.
1.) Conditioning
5 Rounds:
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 :).
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.
This was somewhere between humbling and humiliating.
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.
5 sets of the following complex:
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 :).
Every Minute on the Minute (EMOM):
Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.
A. In a 10 minute window:
Rest 3:00
B. In a 7 minute window:
Rest 3:00
C: In a 4 minute window:
RESULT:
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.
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:
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.