Monday’s workout was not particularly fun, not going to lie. There are some days where I just cannot jump rope without violently whipping myself in the arms, legs, or occasionally, my face. Burpees are terrible all the time, and also seem to inflict the same sort of ouchiness on my thighs as lunges.
I warmed up with a 400m run, to try and to get some meaningful running in this week. I’m really feeling lazy about it lately.
The strength component was to spend some time finding your max snatch balance. I got up to 105#, which is a 10lb pr! It’s a weird lift to do, but very beneficial for lots of different lifts because it targets all the weak spots in your mobility. My ankles really need some work.
10 Overhead Squats, 65#
60 Single Unders
I finished around 11 minutes. Burpees = do not want! My overhead squats felt incredibly heavy. My 1 rep max is about 115# so it shouldn’t have been that bad. I just felt kind of off.
The post-WOD was a bunch of ab movements – windshield wipers, v-ups and inchworms. Feelin’ the burn there, man.
Tuesday’s WOD was great. I love ones like this.
Every 90 seconds, 10 rounds:
1 full squat clean
1 hang squat clean
1 front squat
I did 3 rounds at 85#, 6 at 95#, and did my last at 105#. That’s apparently a 5 pound PR on my hang clean, according to my records at Fitocracy. Not bad!
The post-WOD was unexpectedly dirty.
5 Minute AMRAP
10 Toes 2 Bar
Coach Sara said to do less toes to bar if 10 takes you a long time to keep up your heart rate. I still can’t do toes to bar, so I did 5 of my best knees to elbows each round. I finished 5 rounds + 10 kettlebell swings, American style, at 35#.
I was a little nervous about the swings because it is a trigger for a mobility issue I have with my lower back, but it never materialized. Really glad I’ve been keeping up with my stretching!
<b>Thursday’s</b> WOD was a total beast. I like long WODs that have weight lifting elements, but get nervous when it’s upper body stuff because it’s a weak spot for me.
We started with doing 3×3 push presses. I attempted to do my last set at 120# but only managed two. I’m happy with the PR!
The WOD was:
- 30 Push Press (60% of your last set of Push Press in 1)
- 30 Box Jumps
- 30 Push-ups
- 30 Med Ball Cleans
- 30 Knees 2 Elbows
Coach Sara challenged us to not put the bar down for the first 30 push presses. I didn’t put it down, but I did let the bar hang for a bit when my shoulders were tired. But I didn’t put it down! I used 65 pounds for the push presses.
I was still having some achilles pain from my mostly uphill/downhill 5k on Saturday, so I did quick box step ups. I usdd the 14 pound med ball for the cleans and did my very best interpretation of knees to elbows, which I should really call “kipping butt in the air” because it’s more accurate representation. I don’t know why I struggle with K2E so much - is it my kipping, or am I getting in my own way? That’s something I need to work on.
The post-WOD was 5 wall climbs. You start by laying on the ground, and you walk your feet up the wall into a handstand. I get about 2/3 of the way before I fall over, haha. I really need to get out the mat and work on handstands. It’s all about confidence. I definitely have the strength. I blame my brain.