4/16 - KB's

Last week after some hardcore core sessions I asked Coach Match to put some KB crossovers into a WOD sometime as it's been a long time since we've done them.  From what I remembered of them they were quite the core workout... well, not this time.  Definitely felt them in my lower back.  The WOD(s):

Strength:
5-5-5 deadlifts
60-70-80(5RM PR)

It was great to do deadlifts again as it's been a while since I've tried any with heavier weight.  I was inspired by Kayla who I was going to work in with when she suggested 60kg as a starting weight - my 1RM PR is 90kg so it was nice to see such big gains though the 80kg for 5 reps was tough.



WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
KB thrusters*
Sit-ups
5:43 (16kg)
—300m jog—
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
KB crossovers*
KB squat cleans*
8:00 (short last 4 cleans)

*One KB for all movements

These were both hard and fun.  It was nice to have a strictly KB WOD.  The first one hurt a bit in the overhead portion of the thrusters.  Definitely tight in my traps and chest after Sunday.  It was great though to do the decreasing order which meant it got faster as you went through it.  Which leads into the next WOD...

There was an 8 minute cut-off and it took me all of that - plus an additional 20 or so seconds to finish the last 4 reps to get through it.  The crossovers as mentioned above were harder than I remember (or perhaps I'm just using a heavier KB).  The squat cleans were a combination of not smashing yourself in the face with a KB/not dropping the KB/gong through the movement.  Definitely challenging. 

I tried to do a few static ring holds when I finished and wasn't that successful, definitely paying the price for Sunday's WOD.  Tim has a great post about it here - definitely made me laugh - and yes, rules are rules.

Back at it tonight - start of our 4 week olympic lifting sessions - Snatch technique tonight.  Should be great.