Power cleans from last week.
Those socks say badass on the back.
The Chief
5 rounds of 3 minute amraps (with 1 minute rest between each) of
3 power cleans
6 push ups
9 air squats
Only full rounds count, finished 16 rounds at 95, which is Rx.
Awesome WOD.
WOD
Strength:
3x5 push press (85)
Metcon:
7 rounds for time of
5 power cleans (105 lbs)
10 overhead stationary lunges (25 lb plate)
Finished 13:05
I decided to go Rx today after I initially wanted to go lighter. I was slow, but it was satisfying.
Well now I know what it’s like to hold a handstand to failure.
Strength:
5x3 power cleans (105 lbs)
WOD:
5 rounds of
Max handstand hold
10 supine ring rows
Score is total amount of time in handstand.
My score: 5 minutes.
I got 1:20 on the first one, and my shortest one was 50 seconds.
On the last one I could feel my elbows start to bend, my back got tight and I started to kind of collapse but I managed to hold it long enough that I would get my 5 minute goal before I fell over. I literally could not have gone another second.
WOD
Strength:
Power clean 3x5 (110 lbs)
Metcon:
500 m row
21-15-9
Squat clean to thruster (65 lbs)
Push ups
500 m row
Finished in 18:34, RX. It was one of those workouts where I just wanted to stop so bad, even on the last row. I was 200 m away from finishing and i just wanted to get off the rower and lay on the ground and wheeze in peace. But I didn’t really have a choice, so I kept going and finished just ahead of my mom.
WOD
I spent two hours at the box today working on my snatch, clean, squat and muscle ups.
I PR’d on my snatch. Only by two pounds, BUT this time I was comfortable enough to squat to full depth. Last time, at 85 lbs, I couldn’t get the squat because of the way I was landing and my mental block. I haven’t been able to get close to that in a few months, so this was a pretty good victory for me.
Then for the cleans it was a lot of technique work, just working on form and getting lower at a bit of a heavier weight.
The squats were for higher reps (8,8,6,6,5) and I made sure not to go down too low and to keep control of my back the whole time.
For the muscle ups I started on the rings but moved to the bar. I can’t quite get the transition from the pull up to the bottom of the dip. I tried and tried and tried, but I just couldn’t get far enough over the bar. I got closer and closer, but then I found a sticking point and couldn’t get past that. I was fatigued though and haven’t worked on that before. I’ll be adding that to my list of things to work on, especially over thanksgiving break.
10/18 WOD
Gym class:
20 minutes stationary bike, 4.5 miles
Working on Power clean form with light weight
Strength:
Back squat 3x5 (165)
OH press 5, 5, 4 (75) failure
Metcon:
Death by burpees
Finished 13+13
WOD
“DT”
5 rounds for time of
12 deadlifts
9 hang power cleans
6 push jerks
Finished in 17:58 with 85 lbs.
It was a really difficult workout, the weight was challenging and I made sure to keep my form nice. There were a few pictures taken that I might post eventually. All in all, feel pretty good.
