WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute. Rx’d was 95#, I did 65#.
Time: 15:42
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
Worked out at Pittsburgh Barbell Club. Rege Becker coached me on the Power Clean and the Squat Clean.
Power Clean
3 X 3 60kg
3 X 3 65kg
3 X 3 70kg
Power Clean Front Squat
3 X 3 60kg
Pull Ups and Chin Ups
Lifted and spoke with Mike Nackoul. Was a really fun experience. I will be back there on Tuesday and Thursday.
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 17:32
2 minutes longer than the last time I did this. Done in my garage where it was 95 degrees.
WOD:
20 Thrusters
20 SDHP
20 Push Jerk
20 Over Head Squats
20 Front Squats
Start with 4 burpees and do 4 burpees every minute on the minute.
Time: 15:41
Rx’d weight was 95#, but I did it at 65#s. This was ROUGH! Total of 64 burpees.
WOD:
2 Rounds:
77 Single Leg Jump Rope (77 left, 77 right)
32 Floor Wipers (75#)
32 Front Squats (75#)
77 Sit Ups
Time: 36:42
This WOD was pretty hard. My abs were shot after the floor wipers. Then my hamstrings were REALLY sore from the front squats. It used to hurt my quads to do squats, but now its my hamstrings. So I guess I am getting better at squats.
WOD:
8 Rounds:
3 Hang Power Clean into Front Squat into Push Press into Back Squat 65#
5 Burpees
Time: 12:52
Rx’d for this was 75# and I finished way ahead of everyone else so I was pissed that I didn’t do it as Rx’d. We were told to put on 65#s so that’s what I did. I seem to be getting better and better at burpees, before they used to kick my ass. I got a small break in the skin between my middle finger and where it attaches to the hand. The knurling on the bar was ridiculous, as they are new bars. Over all a good WOD.
WOD:
2 X 7 Front Squats
Unfortunately my form was off so I didn’t do any weights. I just worked on wall drills to get my back straight. For the warm up we did a 1 mile run, and I PR’d with a time of 9:59.
WOD:
10 Chest to Bar Pull Ups
10 Front Squats (105#)
10 Burpees
Time: 13:11
This WOD seemed really easy when you read it, but the efffin front squats killed me. Burpees always suck, but the front squats really take it out of you. The Rx’d weight for men was 165#, since 155# is my 5 rep max there is no way I could have done 165#. So I scaled to 105#, believe me that was hard enough. First round was broken up into 5 and 5, second round was also 5 and 5, third round was 4 then 2 then 2 then 2. Another twist was that everything was from the ground. So we had to clean it to get it up, and every time we dropped it we had to clean it. Nice additions. I prefer this method as it seems truer to function than using the rack. The pull ups were scaled with the green band.
Also on a side note, today I completely filled out my log at the gym. BOTH sides! Besides Krav, this is the longest I have stuck to anything.
WOD:
Front Squats
5 X 5
115#, 135#, 145#, 155# (3), 135#, 135#
I struggled with the 145# set, but got through. The 155# set I failed, and so finished up with good sets of weight that I had the proper form in.
Here’s a great video showing good and bad front squats. One piece of advice that helped me a lot was “keep your elbows up”. If you do this, it will force your back to stay straighter.
