the right direction

Well, no excuse this time!  Travel with iPad… still no better.  What can I say?  Life is busy 😉  For the most part the good kind of busy and moving in the right direction in that parts that aren’t.

Wed. Oct. 5th:

BUY IN – Heavy Clean & Jerk
OTM, 12 minutes
Complete 1 Clean & Jerk every minute, increasing weight each 2nd round.
75-85-95-100-105-110

WOD
15-12-9
Burpee Box Jump Overs  20/16″
Overhead Weighted Box Step-ups 20/16″ (35/25lb plate)
Handstand Push-ups
Time – ? No idea and doesn’t really count cause although I tried several times I just couldn’t lock out the last two HSPU!

CASH OUT
2 Rounds strict pull-ups, max reps.

Happy with my clean and jerk 🙂  Squatted the cleans and split the jerks.  Matched my 1RM jerk but that wasn’t my focus.  I don’t feel like a newborn giraffe when doing a split jerk so much anymore. Win!  lol!!  This was quite possibly one of the hardest WODs I’ve done.  I was excited to go cause I dig handstand push-ups, but the very first rep was a rude awakening after all the upper body abuse so far this week AND the weighted overhead step-ups!  Ok… 2 abmats maybe?  Still rough!!  Haha love it 🙂

Tues. Oct. 4th:

Amanda and I have been trying to make it to an Olympic lifting class for a bit now and finally got there!!  According to my Fitbit it didn’t qualify as a workout, but I don’t agree at all.  Neither do my quads and triceps…  Anyways, so cool!  Carson, the coach, is amazing!  I have some stuff to work on to make my squats better and we broke down parts of the jerk that set the stage for bigger and better things on Wednesday.  Can’t wait to get to another of these on Saturday to work on the snatch!!  🙂

Work up to a heavy 10 rep set.  Focus on a consistent pace/good form.

Pause Split Jerk – 85

Back Squat – 115

Push Press – 65

Mon. Oct. 3rd:

BUY IN – Deadlifts
OTM, 12 minutes
Complete 1 Deadlift every minute, increasing weight each round.
155-175-195-215-225-230-235-240-245-250-255-260!

WOD – 3 Rounds for time
200m Run
30 Wallballs*
15 Toes to Bar V-Ups *
10 Deadlifts *
6 Deadlifts (275/185#) *
* Unbroken or burpees!  1 burpee for every time you break a set!  6 burpees!!
Time – 13:33

CASH OUT
100 Sit-ups

After more than a year… PR’d my deadlift!!!  😀  My game plan was if it feels good, just keep adding weight to the bar and DON’T do the math till the end!  Too often the weight gets heavy and I psych myself out.  My plan worked!  Round 10 I lifted my old 1RM, round 11 I PR’d, and round 12 I PR’s again!  🙂  And quite honestly, I’m not sure it was a true max… but there was still a WOD to do.

Fri. Sept. 30:

A Little Ditty About Jack(ie) and Diane
Part A – 12 minute time cap
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups Ring pulls
Time – 9:31

REST 8 MINUTES

Part B – 10 minute time cap
“Diane”
21-15-9
Deadlifts  225/155
Handstand Push-ups
Time – 9:57

Pretty tired right from the start today.  Day 5, and 7pm Thursday followed by 9am Friday is tough!  As I fully intend to baby my shoulder until the comp, ring pulls was the way to go for Jackie but Diane was Rx’able.  And 3 seconds to spare!  LOL!!

Thurs. Sept. 29:

BUY IN – Snatch Medley
OTM, 15 minutes
Min 1-5 : Snatch Grip Deadlift + Hang Snatch + OH Squat + Snatch Balance (empty bar)
Min 5-10 : Snatch Grip Deadlift + Power Snatch + OH Squat (INCREASE in weight) #75
Min 10-15 : Squat Snatch (INCREASE in weight) #80

WOD – AMRAP in 9 Minutes
6 Weighted Box Step-ups 20″/16″ 35lb/25lb
8 Box Jump Overs 20″/16″
10 Weighted DB Sit-ups 35lb/25lb
12 Deadlifts 165lb/115lb
Result – 4 Rounds +25

CASH OUT
Plank Holds (1 min each side, 1 min plank)

First squat snatch… ditched the bar in front of me and almost sat on my butt.  Up to my old tricks?  Jason laughed a little but told me “your pull was great!  Then you gave up ;)”  Sweet!  Thanks!  🙂  The rest were all good.