Warm-up: jump rope; lower back/hamstring mobility
SS: Deadlift 5 RM
245
Really tried to focus on keeping hips elevated and "raising the chest"; unfortunately, flexibility is a huge issue and, by getting into this position, I was losing a lot of pulling power. Next time, plan is to make compromise and, instead, try to find happy medium where shoulders are in front of the bar, upper back/chest is tight, and hips are as high as possible.
CFSB: "1/2 Karen"
For time, complete:
75 wall-ball shots
4.50
Biggest problem was controlling the Dynamax ball against the wall. Target was really narrow and I had a few misses. This workout is perfect for a short METCON.
Skill work: hamstring stretching
29 March 2010
28 March 2010
Monday 29MAR10
Warm-up: Row 500 meters; shoulder mobility work
SS: Squat 5-5-5
185-185-185
Felt good to be back under the bar. Weight was not as easy as I had hoped. Felt some tightness in the lower back region, but no pain. Really tried to focus on keeping head/neck/eyes in a neutral position and driving out of the hole with the posterior chain vice chest.
CFSB: "1/2 Cindy"
Complete AMRAP in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
7 plus 5 pull-ups and 3 push-ups
Felt incredibly strong on the pull-ups and squats, but absolutely hit a wall after the fourth round of push-ups. Had considered wearing a weight vest for this workout, but it was a good thing I decided otherwise. In any event, I'm happy to be back doing more traditional CrossFit workouts while still focusing on strength.
Skill work: OHS practice
SS: Squat 5-5-5
185-185-185
Felt good to be back under the bar. Weight was not as easy as I had hoped. Felt some tightness in the lower back region, but no pain. Really tried to focus on keeping head/neck/eyes in a neutral position and driving out of the hole with the posterior chain vice chest.
CFSB: "1/2 Cindy"
Complete AMRAP in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
7 plus 5 pull-ups and 3 push-ups
Felt incredibly strong on the pull-ups and squats, but absolutely hit a wall after the fourth round of push-ups. Had considered wearing a weight vest for this workout, but it was a good thing I decided otherwise. In any event, I'm happy to be back doing more traditional CrossFit workouts while still focusing on strength.
Skill work: OHS practice
CFSB
Decided to move away from CFFB and start a cycle of CFSB. Basically, I loved the strength/power aspect of CFFB, but also wanted to incorporate more traditional CrossFit movements back into my programming. So, for the next cycle, I'll be combining elements of SS and CrossFit move me back towards traditional METCONS while developing extra strength. Schedule will involve the following:
Monday: Squat; METCON; skill
Tuesday: Deadlift; METCON; skill
Wednesday: Off
Thursday: Squat; Press
Friday: Benchmark workout
Saturday: Olympic lifting/Strongman
Sunday: Off
Monday and Thursday can be flipped, if necessary. Each Friday I'll select a traditional CrossFit workout and attack it at full blast. Saturday will hopefully involve some outdoor work with the sledgehammer, tire, sandbag, etc.
Monday: Squat; METCON; skill
Tuesday: Deadlift; METCON; skill
Wednesday: Off
Thursday: Squat; Press
Friday: Benchmark workout
Saturday: Olympic lifting/Strongman
Sunday: Off
Monday and Thursday can be flipped, if necessary. Each Friday I'll select a traditional CrossFit workout and attack it at full blast. Saturday will hopefully involve some outdoor work with the sledgehammer, tire, sandbag, etc.
Sunday 28MAR10
Rest day
Did MC's yoga class to work on lower back/hamstring flexibility. Injury feels much better and should be ready to go on Monday.
Did MC's yoga class to work on lower back/hamstring flexibility. Injury feels much better and should be ready to go on Monday.
27 March 2010
Saturday 27MAR10
Rest day (lower back injury)
Went to gym and did some foam rolling, dynamic stretching, and some lifting practice. After reading Starting Strength and watching the corresponding DVD, I've realized that I need to adjust my form on deadlift. Need to focus on keeping the hip high, setting the chest, and removing all "slack" from the lift. Also, need to remember to activate the lats and use them to keep the bar close to the body. Remember: stance, grip, shins, chest, heels.
Worked up to sets of five on deadlift at 185#. Should be able to handle a set of five at 225# on Tuesday.
Went to gym and did some foam rolling, dynamic stretching, and some lifting practice. After reading Starting Strength and watching the corresponding DVD, I've realized that I need to adjust my form on deadlift. Need to focus on keeping the hip high, setting the chest, and removing all "slack" from the lift. Also, need to remember to activate the lats and use them to keep the bar close to the body. Remember: stance, grip, shins, chest, heels.
Worked up to sets of five on deadlift at 185#. Should be able to handle a set of five at 225# on Tuesday.
23 March 2010
Tuesday 23MAR10
SWOD: Deadlift 5 RM
325(f)
Failed on the fourth rep and, to add injury to insult, tweaked my back while putting the weight down. Felt reasonably strong on the second and third reps, but started hitching really badly on the fourth. Rather than grind through it, I decided to dump. Starting Strength has arrived, so plan is to learn to deadlift properly and do a reset.
DWOD: Complete 7 rounds of:
7 towel pull-ups
1.5 pood KBS, 7 reps
Did three rounds as rx'd, but decided to sub kipping pull-ups for towel pull-ups for the last four rounds. Was able to storm through the first round of towel pull-ups, but the break for KBS was too short to regenerate strength. If I had more time, I would have continued as rx'd and done sledgehammer strikes.
325(f)
Failed on the fourth rep and, to add injury to insult, tweaked my back while putting the weight down. Felt reasonably strong on the second and third reps, but started hitching really badly on the fourth. Rather than grind through it, I decided to dump. Starting Strength has arrived, so plan is to learn to deadlift properly and do a reset.
DWOD: Complete 7 rounds of:
7 towel pull-ups
1.5 pood KBS, 7 reps
Did three rounds as rx'd, but decided to sub kipping pull-ups for towel pull-ups for the last four rounds. Was able to storm through the first round of towel pull-ups, but the break for KBS was too short to regenerate strength. If I had more time, I would have continued as rx'd and done sledgehammer strikes.
22 March 2010
Monday 22MAR10
SWOD: Complete three sets of:
10 squats (5 RM)
Used 230# again and it was brutal. Felt better on the upper body this week because I did a lot shoulder dislocations and stretching. Definitely felt stronger with the weight, but it was still difficult on the shoulders. Really focused on keeping the upper body relaxed and driving up with the legs. Looking forward to returning to 5-5-5 format.
DWOD: Complete AMRAP in 15 minutes of:
135# push jerk, 5 reps
7 push-ups
Row 150 meters
5 rounds plus 5 push jerks and 7 push-ups. It's amazing how much the squats zap strength from my entire body. Push-ups were brutal after the push jerks. Felt great on the rower, though.
10 squats (5 RM)
Used 230# again and it was brutal. Felt better on the upper body this week because I did a lot shoulder dislocations and stretching. Definitely felt stronger with the weight, but it was still difficult on the shoulders. Really focused on keeping the upper body relaxed and driving up with the legs. Looking forward to returning to 5-5-5 format.
DWOD: Complete AMRAP in 15 minutes of:
135# push jerk, 5 reps
7 push-ups
Row 150 meters
5 rounds plus 5 push jerks and 7 push-ups. It's amazing how much the squats zap strength from my entire body. Push-ups were brutal after the push jerks. Felt great on the rower, though.
20 March 2010
Saturday 20MAR10
Warm-up: Burgener warm-up; shoulder mobility work
SWOD: After DWOD, complete:
Back extensions 20-20-20
Sit-ups 20-20-20
Haven't done traditional core work in a while, so it was good to work on these movements. Hopefully they will help stabilize middle during heavy deadlifts and squats. Considering using a belt now that weight is starting to get really heavy.
DWOD: Find power snatch 3 RM (105#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Use 75% of 3 RM power snatch.
Used 75# for this workout, and really discovered something during it. When I focused on getting the knees out of the way, moving the bar straight up, and then jumping once in the high-hang position, the bar started exploding. Once I start combining proper form with aggressiveness, the weights should start going up.
SWOD: After DWOD, complete:
Back extensions 20-20-20
Sit-ups 20-20-20
Haven't done traditional core work in a while, so it was good to work on these movements. Hopefully they will help stabilize middle during heavy deadlifts and squats. Considering using a belt now that weight is starting to get really heavy.
DWOD: Find power snatch 3 RM (105#)
Then, complete five rounds of:
3 snatch pulls
3 power snatches
3 snatch push presses
Use 75% of 3 RM power snatch.
Used 75# for this workout, and really discovered something during it. When I focused on getting the knees out of the way, moving the bar straight up, and then jumping once in the high-hang position, the bar started exploding. Once I start combining proper form with aggressiveness, the weights should start going up.
18 March 2010
Friday 19MAR10
Warm-up: Burgener warm-up
DWOD: On the minute, for 15 minutes, perform:
2 power cleans (85% of 1 RM)
2 strict chin-ups
Used 145# for power cleans, and was extremely explosive with it. Leads me to believe that either (1) my 1 RM is actually higher than 170#, or (2) I'm better with lighter weight cleans. Was able to finish each round with over 30 seconds to spare. Very happy with this effort.
DWOD: On the minute, for 15 minutes, perform:
2 power cleans (85% of 1 RM)
2 strict chin-ups
Used 145# for power cleans, and was extremely explosive with it. Leads me to believe that either (1) my 1 RM is actually higher than 170#, or (2) I'm better with lighter weight cleans. Was able to finish each round with over 30 seconds to spare. Very happy with this effort.
Thursday 18MAR10
SWOD: Front squat 3-3-3-3-3
195-195-195-195-195
Weight felt heavier than expected. Had trouble driving out of the hole with my heels, perhaps because I was wearing my Nike Frees. Found out my Rogue Do-Wins aren't arriving until the end of March. It was nice to work front squat for a change -- anything but heavy back squats.
DWOD: Complete 10 rounds of:
10 push-ups
10 right-handed sledge hammer strikes
10 left-handed sledge hammer strikes
20 yard down-and-back sprint
It was so much fun to get outside and do this workout. Plan was to do tire flips instead of push-ups, but the tire I used was too light. Sledge hammer strikes were awesome, but I was attacking horizontally instead of over-the-top. I can't believe how much they wore me out. Sprints weren't easy either. Can't wait to get out there and try a workout like this one again.
195-195-195-195-195
Weight felt heavier than expected. Had trouble driving out of the hole with my heels, perhaps because I was wearing my Nike Frees. Found out my Rogue Do-Wins aren't arriving until the end of March. It was nice to work front squat for a change -- anything but heavy back squats.
DWOD: Complete 10 rounds of:
10 push-ups
10 right-handed sledge hammer strikes
10 left-handed sledge hammer strikes
20 yard down-and-back sprint
It was so much fun to get outside and do this workout. Plan was to do tire flips instead of push-ups, but the tire I used was too light. Sledge hammer strikes were awesome, but I was attacking horizontally instead of over-the-top. I can't believe how much they wore me out. Sprints weren't easy either. Can't wait to get out there and try a workout like this one again.
16 March 2010
Tuesday 16MAR10
SWOD: Deadlift 5 RM
315
Wish I could say that I pulled three wheels as if it was nothing, but that wasn't the case. Was trying to focus on keeping my hips high and my shoulders in front of the bar, but it limited my aggressiveness. First rep went up slowly, which was a bad sign. Then, reps two and three went up without much of a problem -- went back to regular stance. Rep four was terrible and, after a few deep breaths, so was rep five. Anyways, it counted. Adding ten pounds each week is starting to get difficult. Plus, legs were wrecked from Monday's squat-fest.
DWOD: Complete 7 rounds of:
Maximum handstand hold
10 inverted rows
Total time in handstand was 05.34. Not sure how good that time is, but it's a reference point for next time. Inverted rows weren't too bad -- DWOD actually called for rings, but wasn't able to access them.
315
Wish I could say that I pulled three wheels as if it was nothing, but that wasn't the case. Was trying to focus on keeping my hips high and my shoulders in front of the bar, but it limited my aggressiveness. First rep went up slowly, which was a bad sign. Then, reps two and three went up without much of a problem -- went back to regular stance. Rep four was terrible and, after a few deep breaths, so was rep five. Anyways, it counted. Adding ten pounds each week is starting to get difficult. Plus, legs were wrecked from Monday's squat-fest.
DWOD: Complete 7 rounds of:
Maximum handstand hold
10 inverted rows
Total time in handstand was 05.34. Not sure how good that time is, but it's a reference point for next time. Inverted rows weren't too bad -- DWOD actually called for rings, but wasn't able to access them.
14 March 2010
Monday 15MAR10
SWOD: Complete three sets of:
10 squats (5 RM)
Used 230# and it was incredibly difficult on the upper body. Broke sets in 3/2/2/2/1 and was able to handle the load. Wasn't able to get a break warm-up in due to lack of time. No more of that, however. From now on, I will warm-up properly before taking on sets of heavy squats -- no excuses!
DWOD: Complete three rounds for time of:
1 press (90% 1 RM)
1 strict pull-up
1 press (90% 1 RM)
3 strict pull-ups
1 press (90% 1 RM)
5 strict pull-ups
Had to scale down to 115# because I couldn't even get 125# overhead once. Upper body was wrecked from having the bar on my shoulders for so long during squats. Need to devote a ton of time to shoulder/chest flexibility or else it's going to get ugly.
10 squats (5 RM)
Used 230# and it was incredibly difficult on the upper body. Broke sets in 3/2/2/2/1 and was able to handle the load. Wasn't able to get a break warm-up in due to lack of time. No more of that, however. From now on, I will warm-up properly before taking on sets of heavy squats -- no excuses!
DWOD: Complete three rounds for time of:
1 press (90% 1 RM)
1 strict pull-up
1 press (90% 1 RM)
3 strict pull-ups
1 press (90% 1 RM)
5 strict pull-ups
Had to scale down to 115# because I couldn't even get 125# overhead once. Upper body was wrecked from having the bar on my shoulders for so long during squats. Need to devote a ton of time to shoulder/chest flexibility or else it's going to get ugly.
13 March 2010
Saturday 13MAR10
Warm-up: foam roller; shoulder/hip mobility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
DWOD: "Dumb Fran"
Complete 21-15-9 reps of:
40# dumbbell thrusters
chin-ups
06.57
Pretty solid effort today. Was supposed to use 50# dumbbells, but gym only had rubber ones up to 40#. Used a Dynamax ball to ensure proper depth on thrusters. First time doing volume kippings chin/pull-ups in a while, but was pleased with effort. Felt good to storm through a (relatively) heavy METCON again.
Post-WOD: hamstring flexibility work
11 March 2010
Friday 12MAR10
DWOD: CrossFit Football Total:
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
Power clean, 1 rep
Squat, 1 rep
Bench press, 1 rep
Deadlift, 1 rep
170 + 265 + 170 + 350 = 955
Today's results were incredible. I set a pr on every lift except bench press. Attempts on power cleans went: 150, 160, 170. Wasn't explosive at 160#, but was really fired up for 170#. Focused on not "donkey-kicking" and, instead, getting vicious extension against the ground. It actually went up without much trouble. Attempts on squat went: 225, 245, 265. Really focused on keeping the bar on the lower back and pressing the knees outward. Bar went up without much of a problem at 265#, which was amazing. Attempts on bench press went: 155, 170, 180(f). Was probably a little gassed at this point, but I can live with 170#. Had absolutely no chance of getting 180#, but it was good to feel that weight in my hands. Attempts on deadlift went: 315, 335, 350. There was a good deal of back rounding on the last two attempts, but they still counted. Should probably take a step back on this lift and focus on keeping the back arched.
10 March 2010
Thursday 11MAR10
SWOD: Power snatch 3-3-3-3-3
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
100-100-100-100-100
Still suck at snatch. Feet are landing way too wide, and I'm losing explosiveness during the second pull.
DWOD: Complete the following:
Tabata 1 pood KBS
Rest one minute
Tabata burpees
Rest one minute
Tabata 1 pood KBS
Gave a great effort today. Averaged about nine reps on KBS and about five reps on burpees. It was good to do a METCON where I could handle the weight.
09 March 2010
08 March 2010
Tuesday 09MAR10
SWOD: Deadlift 5 RM; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
305; 5, 10, 15, 20, 25, 30, 35
Felt strong on deadlift today. Warmed up well and then blasted off at 305#. Wore my VFFs, which was cool. Next up: three wheels! Weighted pull-ups were a new challenge. Not sure how helpful they are in terms of building strength, but they were fun. Barely got my chin over the bar at 35#, but it counted.
DWOD: Complete 8 rounds of:
Row 250 meters
Each round took approximately 00.50, and I rested 01.30 between rounds. Really enjoy the rowing intervals. Would have been nice to do some sprints on the track, but logistically, it's difficult. All in all, a great effort today.
07 March 2010
Monday 08MAR10
SWOD: Squat 5-5-5
220-220-220
Was incredibly difficult to lift this weight today. Had to rest five minutes between sets, and still had difficulty getting the fourth and fifth reps on the last two sets. Bar started moving very slowly. Probably shouldn't have gone for trail run on Sunday. Need to eat way more food/drink more milk, and need to get more sleep.
DWOD: Complete AMRAP in 15 minutes of:
135# any way overhead, 5 reps
10 push-ups
15 back extensions
5 rounds
Not a bad effort today. Was totally wiped out from squats and lack of sleep, but was able to grind it out. Couldn't go much faster on push jerks or push-ups. Still need to work on ramping up the intensity.
220-220-220
Was incredibly difficult to lift this weight today. Had to rest five minutes between sets, and still had difficulty getting the fourth and fifth reps on the last two sets. Bar started moving very slowly. Probably shouldn't have gone for trail run on Sunday. Need to eat way more food/drink more milk, and need to get more sleep.
DWOD: Complete AMRAP in 15 minutes of:
135# any way overhead, 5 reps
10 push-ups
15 back extensions
5 rounds
Not a bad effort today. Was totally wiped out from squats and lack of sleep, but was able to grind it out. Couldn't go much faster on push jerks or push-ups. Still need to work on ramping up the intensity.
Sunday 07MAR10
Rest day
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
Went for a run/walk on trail with VFFs. Starting to feel much better in them and should be able to run some 400/800/gassers in them soon.
06 March 2010
Saturday 06MAR10
DWOD: Complete 7 rounds of:
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
3 shuttle runs
6 L pull-ups
9 vertical jumps (9 ft.)
32.17
Shuttle runs were a nice change-of-pace. Had trouble maintaining footing due to mud on the grass, but it was fun. Regrouped after each run and tried to do each one at maximum effort. L pull-ups were horrible, as always. Had to ball-up instead. Need to dedicate time to this exercise. Vertical jumps were good; probably jumped higher than 9 feet, but that's okay. Also, did this workout in my VFFs; first time wearing them for a workout and I loved it.
04 March 2010
Friday 05MAR10
SWOD: Power snatch 2-2-2-2-2-2-2-2
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
105-105-105-105-105-105-105-105
Probably the most weight I've ever snatched from the ground, but still nothing impressive. As the rounds went by, I started landing with my feet too wide apart. Need to focus on aggressive feet and getting under the bar.
DWOD: Complete AMRAP in 15 minutes of:
275# deadlift, 3 reps
5 HSPUs
Sprint 50 meters
7 rounds plus 3 deadlifts and 2 HSPUs
Love going outside my comfort zone on deadlifts. They were incredibly heavy today -- especially after all the snatches. Did sprints on basketball court at Bolling. Used 25# bumper plate under my head on HSPUs. Need to be able to go all the way to the ground soon. Back will be very sore this weekend; hopefully, it won't affect tomorrow's workout too much.
03 March 2010
Thursday 04MAR10
SWOD: Bench press 5-5-5
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
150-150-150
Felt strong on this lift, even though it has been about three weeks since we last did 5-5-5 bench press. Need to continue working on keeping shoulders pinched behind me and getting good drive through the heels. 155# should be manageable next time it rolls around.
DWOD: Complete ten reps for time of:
3 front squats (175#)
5 dips
7 Ks-to-Es
22.50
Gave an awesome effort on this workout. Did all sets of front squats and dips unbroken. Ks-to-Es still need improvement, but weren't too much of a problem. All of the back squat work has improved my front squat. Beat KF by about four minutes.
01 March 2010
Tuesday 02MAR10
SWOD: Deadlift 5 RM
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
295
Absolutely beasted this workout, with the exception of the fifth rep. First three went up smoothly, fourth was difficult, and fifth was a grind. Probably one of my greatest lifting accomplishments to date. 305# will be a challenge, but I look forward to it.
DWOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
125# power cleans
Strict pull-ups
26.43
Form was strong on cleans, which was a pleasant surprise. Amazing how much easier the weight was than 135#. Pull-ups turned into single pretty quickly, but I really wanted to do the workout as rx'd. Glad I did it, though.
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