Overhead Squat - Find Your 1RM

I was able to PR this lift! I warmed up to 155 lb. and worked up to 210 lb. The weight wasn't bad and I probably could have went another 5-10 lb. heavier but we ran out of time. Also, my wrist and forearm were starting to hurt so I took a break and stretched it out.

WOD - Open Workout 13.4

AMReps in 7 minutes

3 clean and jerks (135 lb.)
3 toes to bar

Partner WOD

Jack, 20 Minute AMRAP

10 push press, (115 lb.)

10 kb swings (Russian, 54 lb.)

10 box jumps (24 in.)

Alternating rounds.

This was my first time doing Jack with a partner. I've done it by myself but I scaled the push press to 95 lb. We started great, finishing most rounds under a minute. The hardest movements were the box jumps. After the first two rounds I was able to complete all the reps jumping but I had to do step ups after that round. Since my partner was just as fast on the movements, I didn't have a lot of recovery time after. We pushed each other and eventually finished 15 rounds. Hopefully the next time I do this solo, I'm able to complete at least eight rounds Rx. 

Snatch - 1x2 at 60% (95 lb.), 1x2 at 70% (110 lb.), 1x2 at 80% (125 lb.) x2

Breezed through this workout. I was able to hit all my numbers without much issues. I feel a lot better doing snatches. 

Bench Press - 5x5 at a heavy set of 5

I haven't been doing much bench work lately. My range was probably going to be between 165 lb. - 185 lb. After warming up to 165 lb. I was able to complete five reps without much resistance so I went up to 185 lb. The weight was heavy but I was able to complete five reps each set. I ran out of time and stopped at four sets.

WOD

Elizabeth - 15 Minute Time Cap

21-15-9

Cleans (135 lb.)

Ring dips

It has been a year since I've done this workout. I scaled the cleans and ring dips but this time, I decided to Rx the cleans. I have been doing a lot of work at 135 lb. thanks to the barbell club. I would have to be smart about how I broke up the sets. My plan was going to be to break up each round into three sets.

The cleans were manageable for the first round. I broke up the reps into sevens and the ring dips were the same. I tried to do the first round Rx but I gave up after rep 14. I haven't been doing much dip work lately and it shows. The second round wasn't too bad but I was a lot slower. The last round of nine, was hard. One of the coaches was pushing me to finish, making sure I would do at least one rep before resting. After finishing the cleans I felt light headed. I tried to do ring dips but I stopped after the first two reps. I couldn't finish the last seven. My breathing was horrible and I just sat down and caught my breath. I had about two minutes left before time cap but I couldn't get up and finish. That was the first time I felt that bad during a workout. My lack of conditioning shows and it sucks. I need to find a way to balance both.

WOD

3 Rounds Of:

Run (400 m)

21 kb swings (54 lb.)

12 hand stand push ups

This was a fun workout. I knew the run was going to suck, and the handstand push ups were going to be a lot harder after the skills work we did earlier. The first round was okay, I was able to complete the run at a good pace, the kb swings were done unbroken and the hand stand push ups were done in two sets of six. The second round was where I started to slow down. I was slower on the run but not by too much. I was able to finish the kb swings unbroken but I hit a wall at the handstand push ups. I was able to do five reps then three then four. I was considerably slower. The last round was the worst. The run was hard. I had to push myself mentally to stay focused and not walk. I finished the run and took 15 seconds to catch my breath. I picked up the kb and managed to complete 11 reps before dropping it. I was hoping to do it unbroken again but it was too taxing. After a short rest I picked it back up and finished the remaining 10 reps. The last round of hand stand push ups were slow I was able to complete maybe two or three reps before resting. Other members were cheering me on and I found the energy to complete the last few reps. I finished the workout at 15:48.

Lift Heavy and Level Up!