Two Days of WODs: Deadlift, Push Jerk, Helen, Etc.

Lots of fun these past two mornings, but super taxing! On Monday: Deadlifts and Helen. On Tuesday: Push Jerks and 5 rounds of 12 shoulder press 12 toes to bar. Post-WOD on Tuesday: I’m spent.

New Program

Training Cycle: Week 1/6 (Work Week)
No Alcohol Month 5/5
Diet: Hi-Fat Zone balanced Clean / Whole Foods
First and Second workout of the Week

Warm-up both days

Various footwork. Stretching. Rolling. Push-Ups. A couple of dead hang pull-ups. Back, Overhead, and Front squats (10 x 45# each). GHD sit-ups.

Monday: Workout #1

Strength: Deadlift

Result: 5 x 135 / 3 x 5 x 250 / 3 x 3 x 286.

Volume: 6,999 lbs (!)

Analysis: 250 lbs is 90% of my 5 RM PR (275) and 286 is 98% of my 3 RM PR (290). And the volume kicked butt when compared to my last 3-rep max effort PR day (3,810). These were intense high effort work sets. No wonder I’m so sore the next day. These ought to pay off later… assuming that I didn’t reinforce bad form (some rounding on the 3 RM sets).

WOD: Helen

We did Helen back in December but I wasn’t running at the time, I was rowing. I used the same KB weight and had no improvement in time.

3 rounds for time: 400 meter run, 21 KB swings (1.5 pood Rx’d), 12 pull-ups

Result: Weight: 45 lbs. Time: 12:50

Tuesday: Workout #2

Strength: Push Jerk

I made the mistake of trying to do this as a 1 RM Push Jerk. I am no longer going to pursue 1 RM Push Jerk aside from the Clean and Jerk. That’s because today I didn’t even equal my 1 RM PR Clean and Jerk number from last Monday. So F-that.

Result: 2 x 95 / 1 x 135 / 1 x 145 / 1 x 155 / f x 165 / f x 165

Analysis: this effort sucked doing it and it sucks even worse when written down.

WOD: The 5th Circle

5 rounds of:
12 shoulder press (Use ~60% of 1RM not to exceed 95lbs/65lbs)
12 toes to bar
for time.

Result: 75 lbs on S.P. 13:20.

The thing that is slowing me down here is the Toes to Bar. My hands feel raw and weak, forearms and biceps and triceps spent. Maybe it’s all the pull-ups yesterday? The deadlifts? The shoulder presses and push-jerks? Who really knows.

Stress, recovery. Growth. Hell yes.


Let me know what you think...