Power Clean Complex - Find a 1 Rep Heavy

Power clean + push press

It was a heavy Monday and that doesn't go that well for me. I was still a bit sore from the previous week but I wanted to get some work in. The limiting movement for this complex was going to be the push press. My estimated weight for this complex would be around 205 lb. - 225 lb. The warm up felt okay, my quads were still a little tight but thankfully it was power not squat cleans. I made the lift at 205 lb. and then tried for 215 lb. I missed the 215 lb. lift and decided to stop there. 

Snatch Pull - 3x3 at 100% (185 lb.)

I haven't done snatch pulls since the last time I was doing barbell club programming. I warmed up with some light weight and slowly got the feel for the movement. I loaded up my 100% and finished all three sets.

Front Squat - Find a 1 Rep Heavy

The clean complex saved my quads but this front squat session was going to kill them. My previous 1RM was around 305 lb. but I knew I was not going to get that high. I was a bit warm from the power cleans so I loaded about 50% (165 lb.) as my first weight. It felt very heavy and I knew I was going to struggle at anything over 280 lb. I loaded 225 lb. and was able to complete a few reps. I loaded 265 lb. on the bar and I was able to complete one rep. I was having a hard time keeping the bar on my shoulders and keeping my elbows up. I decided to end it there since my form was starting to suffer. 

Front Squat - 5x5 at 70% (225 lb.)

If Mondays squats were not enough, today we have 25 more reps! My 70% is about 225 lb. which felt heavy Monday. The warm up felt good and I loaded my 70%. My first two sets were easy to get through. My legs felt great but I could feel my core starting to fatigue. I was trying to keep my torso upright and not dropping my elbows but after the second set, it was going to be a struggle. The following sets were a grind but I was able to get through it. I was able to complete the workout at my actual percentages. I was stoked.

Partner WOD - For Time

Row (90 cals.)

60 toes to bar

300 double unders

70 burpee over partner

This partner workout looked like a lot of fun except for the toes to bar. The toes to bar was going to be my worst movement. The other three were not too bad. We decided to break up the reps in small sets so that we could keep up the intensity.

The row was broken up into sets of 15 cals. This would give each partner about a minute of rest. My partner was a strong rower and he was a lot faster than I was. I pulled at a faster than normal pace and we finished the row fairly quickly. The toes to bar is where we hit a snag. I was not able to string more than three or five reps together. My abs started to cramp up after the first 10 reps. My partner scaled the toes to bar and was able to go unbroken for all his reps leaving me with a short rest time. I took longer than what I would have liked on the toes to bar but I will make it up on the double unders.

We broke up the reps into sets of 30 switching off every 20 seconds or so. This was the fastest portion of the workout for us. The last movement was just as bad as the toes to bar. We broke up the reps into sets of five but we were already running out of breath by then. We pushed till the end and finished the workout at 19:34.

Bench Press - 3x6 at 85% (185 lb.)

Bench pressing is starting to feel good again. My wrist still has a slight pain but nothing too uncomfortable. 185 lb. is lower than my actual 85% but I was happy with the workout. Slowly building up the strength again.

WOD - Fight Gone Bad Style, 4 Rounds

Power cleans (155 lb.)

Shuttle run (200 m)

Chin over bar hold 

-Rest-

I planned to do at least seven to eight reps on the power cleans, finish the run and complete at least 40 seconds of chin over bar holds. While it was the plan, it didn't go that well. I was able to get the reps in for the power cleans but not the other two movements. However, I'm not surprised. Gymnastics is still a weak part of my fitness that I'm actively trying to work on. It was a great workout but I under estimated it.

Strict Press - 3x7 at 60% (100 lb.), 1x2 at 90% (135 lb.), 1x10 at 60% (100 lb.)

My strength is slowly coming back. I was able to finish this workout at weights close to my old percentages. The burn out set was a killer, smoked my shoulders and triceps.

Partner WOD - AMRAP 15 Minutes

Row (200 m)

15 thrusters (45 lb.)

10 push ups

My wife and I had a great time doing this workout. The movements were not heavy or difficult but the large volume would add up towards the end of 15 minutes. The workout was split up with partners alternating movements. The workout started well. The row was quick, less than a minute per person. The thrusters didn't feel heavy until the end of the workout and the push ups felt a lot harder than normal. The strict press did a number on my triceps and I was struggling with the push ups and thrusters by the end of the workout. We finished the workout with 8 rounds, 200m row and nine thrusters.

Lift Heavy and Level Up!

Back Squat - 5x5 at 65% (255 lb.)

I was able to get through these fairly quickly. 65% is not a light weight especially since I haven't been squatting. I was able to get through it without any issues. 

WOD - Alternating EMOM, 15 Minutes

20 Russian kettlebell swings (54 lb.)

15 calorie rows

10 burpees

This workout was intense. My goal was to complete all the reps each minute but I knew it was going to take a lot of effort. The hardest movement was going to be the 15 calorie row. That was going to take me at least 40 seconds to finish. The burpees were not going to be too bad and the kb swings were going to be manageable.

The first two rounds were rough. I was able to finish all the reps but the second round was a struggle to complete the 15 cals. on the rower. It took me about 50 seconds to finish the cals. Rounds three to five were the same. I was exhausted and I wasn't able to complete all the reps. I would finish about 15 reps on the kb swings, 10-13 cals. on the rower and five to eight reps on the burpees. I pushed it as hard as I could. 

Snatch - 3x2 at 85% (145 lb.)

Heavy snatch day. My snatches have not been that heavy lately and power not squat. Warmed up but was a little tight in my hips. My wrist was nagging me a bit but not too the point where it was too much. Once I hit 145 lb. I used straps. The first set of two was okay. I was extending too early. One of the guys I was working with told me to be patient and stay on my midfoot to heel. I changed up a bit and my lifts looked better. My wrist and forearm were starting to hurt but nothing too painful. The last two reps went well and my form improved.

Clean and Jerk - 3x2 at 85% (190 lb.)

Unlike snatches, I'm more comfortable with clean and jerks. It's not as painful on my wrists unlike the snatch. After warming up to my 85% I was feeling good. My clean went well but I needed a lot of work on the jerk. I need to time the dip and drop better. I had some ugly lifts but I was able to save them. I'm sure I would have gotten two red lights on a jerk but I'm still learning. It was a great lifting session. 

Front Squat - 2x3 at 85% (245 lb.)

Strict Press - Establish a 1RM

My heaviest strict press was around 155 about two years ago, I was able to do two reps. Last year I was able to lift 145 lb. for three. I was hoping to lift at least 145 lb. but I wasn't confident. I loaded 95 lb. on the bar and started to warm up, adding 20 lb. until I reached 135 lb. I added on 10 lb. and attempted the lift. I was able to complete it, but barely. I knew 155 was going to be tough. I attempted the lift but was barely able to get it higher than a few inches off my shoulders. I racked the bar and waited a few minutes. I attempted a second lift and the bar went lower than the first attempt. I called it quits but I was happy with my result. I hope after this strength cycle, I'll be able to lift 165 lb. 

WOD - AMRAP 12 Minutes

12 box jumps

9 push press (50 kg.)

6 lateral burpee over bar

After my failed lifts on the strict press, it was time for a short amrap. Plans for the workout, jump for all box jumps, unbroken on push press and survive the burpees over bar. I wanted to finish at least five rounds. My pace for the workout would have to be 2:15 per round.

The first three rounds of the workout went well. I kept up with the pace and finished them under six minutes. The fourth round is where I hit a wall. I was breathing pretty hard at this point and too about 30 seconds to catch my breath. I slipped on one of the box jumps during this round but thankfully I didn't hit my shins on the box. I focused on the movement and took a few deep breaths and continued. The push presses were not bad but my shoulder were wearing out. I had to break up the reps in the fifth round. The burpees were the worst. It was only six reps but they were the hardest six reps. I tried to hold the standard of taking off with two feet and landing with two feet but I would mess up and do a one legged hop over. I was frustrated and exhausted but I trudged on. I met my goal and finished this workout with five rounds and three box jumps, barely.

Tuesday

Snatch Complex - Three Position Snatch: Ground, Above Knee, Hip

I'm still working on the snatch. We did a heave one rep last week but I'm still a little rusty. I started at 40 kg and worked up to 65 kg. I felt pretty good throughout the positions but the hang is the hardest. My grip gives out during the pull. I attempted 70 kg but I missed on the hang. 

WOD - For Time (10,9,8,7,6,5,4,3,2,1)

Power Snatch (95 lb.)

Overhead Squat (95 lb.)

This was going to be a difficult workout. 55 reps of snatches at 95 lb. was a lot, especially after the snatch complex. I planned to break up the snatch reps in half and go almost unbroken on overhead squats since it's my stronger movement.

The power snatches from rounds 8-10 were broken up into two sets with 15 - 20 seconds in between sets. The overhead squats were done unbroken. By the round of seven, I could feel the fatigue set in. My lower back was starting to get tight and my shoulders were feeling weak. I started breaking the sets into three which took longer but I was able to keep a good pace. I felt like quitting around round five and I almost gave up. My wife and coaches pushed me and I finished the workout in 13:27. 

Bench Press - Find a 1RM

The last time I did heavy bench presses was last year. It's not a huge part of the programming at the box and I haven't been doing it on my own. My last 1RM was 240 lb. and I didn't know how well I was going to do that day. I did a typical warm up. Starting at 95 lb. and working up with 30 - 50 lb. increments. I maxed my bench press at 205 lb. which is 40 lb. lower than my previous max. I have to work back up to that number over the next few weeks.

WOD - Elizabeth, Time Cap - 10 Minutes

21-15-9

Clean (135 lb.)
Ring dips

This was going to be a tough workout. The last time I attempted this workout, I almost passed out. I haven't been working on my dips but I wanted to do this Rx. I would push until I had to scale the ring dips. I decided to break up the reps into three sets of seven. The first round of 21 cleans went well. I was able to do the sets unbroken. The ring dips were a different story. I was able to complete seven reps but I was moving too slow. Given enough time, I would have been able to complete this workout Rx but I wanted to keep moving and finish most of the reps under time cap. Even the scaled ring dips were taking a toll on my arms. My arms were shot but I was able to finish 15 scaled dips when time cap was called. If I had another three minutes I would have been able to finish this workout. Need to work on my dips.

Lift Heavy and Level Up!