Deadlift and Chieftain
In the first WOD of my last week at CFA before summer break begins in earnest, I managed to get a pretty solid new 1 rep max deadlift PR, and then pushed my way through a few humbling rounds of “The Chieftain,” a metcon involving ring push ups, hang power cleans and push presses.
I missed my customary Monday workout because I was busy all day, and had only had about 2 hours of sleep before the 5:00 am class time, my usual spot. So this was the first workout this week.
Agility ladder. Stretching. Calisthenics. 400 meter run (barefoot).
Result: 135 x 10 / 225 x 1 / 245 x 1 / 265 x 1 / 285 x 1 / 305 x 1 / 315 x 1 (PR) / 325 x 1 (PR)
An awesome session. My form degraded on the 315 and 325; it was time to stop. My new PR is about 1.8x my bodyweight, and is enough to put me officially at “intermediate” level according to common standards for the deadlift.
AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
1 minutes rest b/w rounds
Complete 3 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to exceed 135/95lbs. Post total rounds plus additional reps.
I used only 80 lbs on the bar, due to a stupid error in math. I meant to do 90 lbs.
Result: 5 rounds plus 10 ring push ups
Analysis: I did considerably worse on this WOD today than I did in January, using much less weight and completing only 3 more total reps. The limiting factor in both sessions was my Ring Push-Ups, not the HPCs or the Push-Press. The Push-Press was hard, and would have been harder at 95 than 80, to be sure, but I was so slow on the push-ups that I was actually embarrassed!
Oh well… better luck next time! PR on the deadlift and then a sucky WOD. You take what life gives, up and down.