I started at the Hang Cleans with 65 lbs. and ended with 95 lbs. I haven’t been able to break my 5 RM Hang Clean for a few months now. Grrrr. For Box Jumps, my lower height for 2 reps was 24″ and my higher height for 1 rep was 24″ plus a 10 lb. plate on top.
Wtd. Box Step Ups (55 lbs.)
Push Press (55 lbs.)
Russian KBS (44 lbs.)
Tabata training is a High Intensity Interval Training (H.I.I.T) that consists of working hard for 20 seconds and then resting for 10 seconds. This is only the second time I’ve ever done a Tabata workout and it was brutal. I was kind of afraid that 55 lbs. would be too light, but that was just wishful thinking. The Wtd. Box Step Ups kicked my butt. I blame my short stature and the fact that 20″ seems much higher for someone with short legs, such as myself. I finished with 300 and some reps.
This was just one of those days when the empty barbell feels heavy. Needless to say, I did not PR. In fact, I didn’t get past 70 lbs. on my Snatch. I sulked and suffered through this EMOM wondering if I was actually getting worse as opposed to better. Was working out solo taking it’s toll on my training? Would I be better off doing the regular wods again? Am I not eating enough? Getting enough sleep? I went to a dark place for those 15 minutes. Luckily, the next part brought my spirits back up.
B) Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75% @ 101 lbs.
*Sets 3-4 – 80-85% @ 116 lbs.
*Sets 5-6 – 90-95% @ 130 lbs.
*Sets 7-8 – 95+% @ 137 lbs.
The weight variations are based on my last 1 RM of 145 pounds. 137 lbs. wasn’t easy by any means, but I wasn’t getting stuck at the bottom either. Phew, maybe I was slightly overreacting about my pathetic attempt at Snatches.
C ) Every four minutes, for 24 minutes (6 sets) of:
Row 500 Meters (ladies – 400 Meters)
15 Chest-to-Bar Pull-Ups
10 Push Press (155/105 lbs) -> I used 65 lbs.
Nothing like 90 Chest-to-Bar Pull-Ups, 1,800 meters of rowing and 60 Push Presses. Yes, I can do math (well, kinda). There was no way I was going to be able to do 400 meters and still have time for everything else. So, I immediately scaled it down to 300 meters. The first 3 rounds sucked, but I was able to finish and have 15-20 seconds to recover. That was not the case with rounds 4-6, NO REST. I was a sloppy, hot mess after this one. Gross.
On Saturday, a CF friend and I went to back to the box that our previous coach went to. Last time we did the regular workout, but this time we wanted to do their Competition Class. There was probably about ten athletes in total and everyone looked like they are or could be Regional competitors. I was only a tad bit scared when I walked in and saw all the perfectly chiseled young bodies, ugh.
These movements were performed at 85-90% of my 1-RM Snatch, which was 85 pounds. I started at 65 lbs. and finished at 95% of my 1 RM. Unlike last Friday, my Snatches felt great! Imagine my relief.
B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%
I stayed around the 90-95% range on part B, which is 75 to 80 lbs.
C) “The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
I strung about seven T2B together on the first round. I have yet to get to ten in a row, but I’m getting much closer. I’m still using one abmat for Strict Handstand Push-Ups, but I touch my head to it almost every time. I used 70 lbs. for the Overhead Squats.
The only thing that’s really holding me back from starting at this new box I’ve been trying out lately is the schedule. Right now, I always work out in the evenings at 4:30 pm or 5:30 pm, but if I want to go to this box and be able to get my kids from school in time, I will have to work out during my lunch hour on Mondays and Tuesdays. I wasn’t sure how working out and then returning to the office (without looking like I was just put through the ringer) was going to go, so yesterday was the day to give it a try.
2 Rounds of:
10 Sit Ups
8 Burpee Broad Jumps
6 Ring Dips
A) Ten minutes to work on Squat Cleans
This time was supposed to be used to work up to the weight you plan to use in part B. I worked up to 85 lbs. and decided that was a good place to stop for the wod.
B) 3 Rounds of:
10 Squat Cleans (95/65) (135/95) Adv: (155/105)
15 Weighted Sit-Ups (25/15)
After the first 5 or so Squat Cleans I had to perform them in single reps. I finished in 5:25 minutes.
They always seem to list three variations of weight in order to help their athletes determine an appropriate weight. While I’ve seen some banter online about whether or not coaches should do this, I personally like it because I so desperately want to be at the advanced weight and it gives me something to continually work towards.
I was sweating before the Warm Up was over and all I could think about was how awful it was going to be to put my work clothes back on, ewe. I’m going to need a whole lot of dry shampoo and cleaning cloths if this is going to work.