Thursday
3 Position Power Clean - Find a 1 Rep Heavy
I haven't done heavy power cleans in awhile, especially a three position clean. The last time was about two months ago with a final weight of 85 kg (187 lb.). My max has been 215 lb., about a year ago. I wasn't super confident about the weight so I decided to focus more on technique.
Working up to a heavy set felt good and muscle memory took over. At 205 lb. the hardest lift was the hang power clean because of grip issues. The power and high hang positions were relatively easy. I failed the hang clean about twice before completing one. I was able to do the high hang clean easy which means I need to work on more grip and more hang cleans.
WOD
Chipper - For Time
25 wall balls (20 lb.)
10 hang power cleans (95 lb.)
25 wall balls (20 lb.)
10 power cleans (95 lb.)
25 wall balls (20 lb.)
10 squat cleans (95 lb.)
25 wall balls (20 lb.)
I hate wall balls! Which is why I should be working on them more. 100 reps is going to suck but like all workouts, I'll just have to power through. The cleans looked easy but the wall balls were going to make them miserable.
I wasn't sure how I was going to break up the reps for the wall balls. I was thinking, 15 reps and then 10. If I start to die out, I will switch to three sets of five with a minimal rest. At the start of the workout, I was able to hit my wall ball sets. The hang power cleans were fast, under 20 seconds. The second and subsequent sets of wall balls were much more difficult. I had to break them up and took much longer breaks in between. My legs and shoulder were on fire which made the cleans that much harder. It was tough and I didn't do as well as I wanted. I was looking at eight to nine minutes but I finished in 11:18.
Friday
Back Squat - Find a 5 Rep Heavy
The coaches advised me to work up to 75% of my 1RM which would be around 275 lb. I haven't done much squatting in the past few months and I knew I was going to be rusty. I started to warm up and worked up to 240 lb. I felt different during my squats. My form and movement felt off. I focused on keeping perfect form which helped. I was hoping it was rust and I could shake it off with the next lift. I added 265 lb. to the bar and started my set. It was a lot heavier than I thought but thankfully I had a lifting partner giving me encouragement. I finished the last rep and decided to stop there. Hopefully, my strength comes back in the coming months.
Partner WOD - AMRAP 25 Minutes
25 sit ups
3 rope climbs
Run (400 m)
This workout was going to be tough on the legs. 400 m is not a long distance but it was going to hurt after that squat session. We decided to split the reps in alternating rounds. Sets of five for the sit ups and alternating reps on the rope climbs. One round, one person would do five more sit ups and rope climbs and then alternate between partners. I decided to do the rope climbs while my wife decided to scale.
Our goal for the workout was to finish at least five rounds, A pace of five minutes per round was achievable but we would have to push the run. The first round went well, we zipped through the movements fairly easily. The second round went the same but we started having trouble on the the third round. The sit-ups were quick but I had to take a break on the rope climbs. I have a slight fear of heights and I had to catch my breath and calm myself before attempting the reps. We also took more time on the run, taking a break after 200 m. We would walk for about 10-15 seconds before finishing the run portion.
This continued into the fourth round as well. We started our fifth round at four minutes to time cap. Finishing the round was going to be hard, but we were going to try our best. We breezed through the sit ups but I had to take a minute before the rope climbs. We finished our reps and started the run with about a minute left. We were exhausted and tried our best but we were short of our five round goal. We hit the time with only 100 m finished. It was a great workout but that run killed us.
Lift Heavy and Level Up!
