Warm Up - Cindy 

AMRAP 5 minutes

5 pull ups

10 push ups 

15 air squats

Monday Funday started off with Cindy. I've done this warm up before and I usually finish a round a minute. I wasn't as energetic and I felt a bit drained. It was probably because I didn't mobilize before class, traffic was a bit busy. I finished four rounds which wasn't too bad, at least my hips and legs were warmed up for the back squats.

Back Squat - 4 at 60% (225 lb.), 4 at 70% (255 lb.), 2x4 at 80% (285 lb.)

The strength portion for today was a moderately heavy back squat. I warmed up with 135 lb. and worked up to my first set at 225 lb. I haven't done back squats since early October but I was able to adapt quickly. During my set at 80% my form was a little off. I could feel myself going onto my toes instead of my heels but I was able to adjust. One of my coaches suggested that I slow down on the decent. He noticed that I will usually ride the bounce out of the bottom of the squat and a more controlled decent will help with stability.

WOD - For Time

10 dumbbell snatch, alternating arms (40 lb.)
--then--
3 rounds:
6 burpees
12 wall balls (20 lb.)
--then--
20 dumbbell snatch, alternating arms (40 lb.)
--then--
3 rounds:
6 burpees
12 wall balls (20 lb.)
--then--
30 dumbbell snatch, alternating arms (40 lb.)
--then--
6 burpees
12 wall balls (20 lb.)

This workout was going to be challenging because of the movements. The workout was a sprint with a 20 minute time cap, and I wasn't sure if I was going finish under it. I'm not proficient with dumbbell snatches and the heavier weights give me trouble. The Rx for the dumbbell snatches was 70 lb. but I had to scale to 40 lb. I think I could have done it at 50 lb. but I'll try that next time. Burpees are burpees and I suck at them. They are easily the biggest speed bump for me in any workout. I was able to keep consistent reps and finish each round unbroken. Surprisingly, the hardest part of this workout was the wall balls. After the back squats, my legs were feeling a bit weak and the wall balls were not helping. I wasn't able to complete 12 reps unbroken, breaking up most rounds in sets of six or less. I finished the workout in 21 minutes since the coaches let me finish beyond the time cap.

Tuesday

WOD - 9 minute AMRAP

9 lateral bar jumps

9 hang power cleans (95 lb.)

9 deadlifts (95 lb.)

This workout was deceivingly hard. Even though the bar light, the reps add up fast. The most difficult part of this workout were the hang power cleans. I wasn't able to complete them unbroken instead breaking them up into sets of five and less. My grip was still an issue, and I tried my best to hold onto the bar. The lateral bar jumps and deadlifts were easier. I was able to complete them unbroken during all rounds. I was able to complete five rounds.

Lift Heavy and Level Up!