Deadlift - 6x2 at 80% (335 lb.)

After improving my form over the week, my lower felt better after Wednesday which made this deadlift workout easier to complete. Two reps are manageable at 80%. I think the cycle is going to pick up next week, probably going up to 85% - 90%. I hope the rep scheme is low.

WOD 1 - Every 2 minutes for 10 minutes: 10 toes to bar, 15 air squats, 1 clean and jerk complex. Clean and jerk complex - 3 Power cleans + Jerk, 70% 1RM (145 lb.).

This workout was fun, except around minute 8 when fatigue started to set in. I thought I did well in the toes to bar, I could feel my lats engage and my form stayed consistent. The clean and jerks were not too bad either, I still need to work on my oly lifts. I slowed down around the fourth round. Fatigue set in and I wasn't able to complete my toes to bar quickly.

WOD 2 - AMRAP 7 minutes: 30 push press (95 lb.), max row.

The RX weight for this workout was 135 lb. but after the previous workout, I wasn't sure if I could have handled that weight. I decided to scale down to 95 lb. which I thought would have been manageable. During the workout I could feel my quads tightening up. Not sure how long I could have gone with the weight at 135 lb. Finished the 30 push press before 3 minutes and hopped on the rower. If I could have kept a 2:00 per 500 m pace I would have been able to hit at least a 1k row. The row was difficult and I wasn't pulling as hard as I usually do. My pace was about 2:15 per 500 m, but I picked it up at a minute left in the workout. I was able to finish with 920 m, rowed. 

Annie - 50-40-30-20-10, double unders, ab-mat sit ups.

Buy in was Annie with a 7 minute time cap. I wasn't sure if I could have finished it under time cap but I was going to try my best. I managed to finish 30 double unders at time cap. 

Back Squat Maintenance - 5x3 at 75% of 1RM (275 lb.)

Back squats felt great, unlike Mondays deadlifts. Trying to work on my explosiveness and controlling the weight at the bottom of the squat.

WOD - FGB style, 3 Rounds: Pull up hold, pull ups (strict), pull ups (kipping), chin ups (strict). 15 seconds working, rest 45 seconds.

This workout is deceiving. I underestimated the pull up hold, and I thought the strict movements would be easier with rest. I managed to do okay with with at least three strict reps and five kipping each round.

Wednesday

Deadlift - 6x2 at 80% 1RM (335 lb.)

Wednesday was redemption day. I felt a lot better and was determined to do better than Monday. I was able to complete all my sets with enough time to set up for the WOD.

WOD - 5 Rounds for Time: 10 Burpees, 10 Wall Balls at 11' (20 lb.), and 10 one arm dumbbell snatch at (50 lb.).

I was not able to complete this workout RX. My main concern for this workout was the wall balls since it was a foot higher and the dumbbell snatches. The RX weight for the dumbbell snatches were 70 lb. which is a difficult weight for me. I scaled down to 50 lb. which is more manageable. Surprisingly the easiest part of this workout was the wall balls. I was able to go unbroken on most sets. The hardest part were the burpees and snatches but I was able to keep a good pace. I finished the workout in 13:45.

Lift Heavy and Level Up!