WOD
5
minute AMRAP
Muscle
Ups pull-ups
52
Then
Find
your 1RM Strict Press (in 20 minutes)
15
x 10 reps
25kg
x 5 reps
30kg
x 4 reps
32.5kg
x 3 reps
then
singles at:
35-37.5-(PR)-39(f)-38.5(f)-38(f)
The
scaling on the muscle up WOD was a form of pull-ups (c2b, kipping, strict,
bands). I stuck with kipping pull-ups as
my ego needed a little saving after 13.5 last week where the c2b just failed to
come. I started with a strong 5 but
having learned a little from the HSPU’s on Monday (5 minute AMRAP also) I tried
to have a bit of a game plan – I initially thought 5 pull-ups EMOM but then
realized that I was ready to go again after about 20 seconds rest so changed
that to 5 pull-ups every 30 seconds – this lasted for 4 rounds (2 minutes) –
the first three being unbroken the fourth being a 3-2 (and hard at that). I then switched it up to 3 reps every 30
seconds for the rest of the time though jumped the gun on the last set and got
them done with about 40 seconds remaining.
I promised myself that any more than that were bonus reps and I got
4. Game plan (kinda) worked.
Given
the number of reps I churned out I probably could have challenged myself more
somehow but I need a bit of rejuvenation/ excitement/ feeling of achievement
and this worked for that. I did it and
felt solid about my effort and performance which was exactly what I’ve been
needing. Still, about those extra kilos…
Second
WOD had us finding our 1RM on strict press.
I partnered up with Ali (again) and we got right into this. Funny thing is when she and I were looking up
our previous strict press weights we realized that we’d done it before not too
long ago (3RM) and after her first warm-up set she made a comment about how Scotty
coached us that day as well and Claire was also there. Ha.
Too funny. I realized also that
we were on the same platform as well and it helped that we also remembered
Claire’s comments about squeezing our glutes/ being completely tight before the
push.
I
felt tired from Monday’s HSPU’s but still really wanted another PR for the week. We slowly worked our way up, me hoping for
somewhere upwards of 37.5 and her about the same. I think we were slightly ambitious with our
jump from 37.5kg to 39kg. It doesn’t
seem like much but much like the bench press the strict press has the on/off
mechanism. One small step and there is
nothing. We backed off and still went
for it but by the time we got back to attempting 38 (which Ali managed to get)
I was too tired. I think had I gone from
37.5kg to 38kg initially I might have got it.
Might. Will know for next time
but still am happy with the 2.5kg PR. It’s
been a while.
Followed
up the class with Oly again and enjoyed it (minus the blood blister on my hand
from the pull-ups).
Oly Lifting
Snatch
5
x 3 reps
Warm-up
25-30kg
35-35-35-35-35kg
Snatch
Pulls
4
x 3 reps
45-45-45-45
Front
Squat
5
x 3 reps
Warm-up
20-40kg
50-50-50-50-50
3
minute max plank hold
1
minute
1
minute
1
minute
Got
to the other side just as Steph started to warm-up which was perfect. Love working out with someone else, her
especially, it’s a North American thing I think – we just talk about things
that are different/ the same with being in Australia. We also have quite similar trajectories that
got us over here – work sponsored visa which we both said yes to having never
even been here before. Love it!
Anyway,
we both struggled a bit through the warm up – it felt hard even though it was
two rounds of 5 reps with the empty bar (hang power snatch, snatch balance,
hang power cleans, front squat) but we got into the snatches pretty good. Two warm up sets and then into the working
weight of 35kg. I’m happy as last time I
did this was a few days after the 6km SUP race and my shoulders were smoked (I
only used 25kg) so today felt good.
Got
some good feedback from Coach Jono – told me I was fast in my drop but also
told me to stop judging myself after a not so great lift. Told me to stop thinking and just do it which
really works for me. By the end I was
getting a little sloppy feeling how tired (and sore) my shoulders were getting
but we finished it off.
The snatch pulls were pretty good and were over quickly. I really just remind myself to keep my heels on the ground and get that ‘rattle’ from the plates. Staying solid through my heels is feeling easier though, I’m liking it.
Moving
on to the front squats I just wanted to be done. I was ‘over it’ (Steph’s words). Definitely tired but made it through
them. Like I said, happy to be working
with someone otherwise I probably would have packed it in but having finished
the squats felt good about them. The weight
felt hard but not ridiculous which makes me think I am progressing. On top of that though I feel stronger through
my posterior chain – working my glutes more (which in turn keeps my knees
out). Feels more solid and strong. Yay!
Finished
it off with some plank holds. We were
supposed to also do 3 further sets (per side) in side plank but my shoulders were
smoked and it was also getting close to 7pm (having arrived at 4pm for mobility
before the 4:30 WOD I just wanted to get home already). So we (collectively) called it. It was a great night though I’m really sore
today – you name it and it probably hurts on me – my legs don’t feel so bad but
I think that’s only because I haven’t tried to really use them today. It’s a good feeling though and one I’ve been
missing.
Back
at it tonight for some rowing and KB presses and shuttle sprints, good
times. I’m really loving testing week,
feels good to push.
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