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.
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
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).
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
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.