Wednesday Threes

Quick note to catch up on recording my training efforts here.

Warm-Up. Lunges, etc. Dislocates. Mobility. Push-Ups (20); Pull-Ups (10 w/ blue band; 3 dead hang; 3 kipping; those felt surprisingly possible); Overhead Squats (10); Sotts Press w/ PVC (10); Side-Plank (60s per side).

Strength: Hang Power Clean 3-3-3-3-3-3-3. Result: 10 x 45 / 3 x 95 / 3 x 115 / 3 x 125 / 3 x 130 / 3 x 135 / 3 x 140 / 3 x 145. Volume: 3,105. I was not happy with a lot of these reps. Having trouble getting those elbows around fast enough, and with staying in my heels both in the dip and in the catch.

WOD: “Three Amigos.” 3 rounds of: 30 seconds of work / 30 seconds of rest
ring dips (red band); overhead squats with bar weight (45#); ball slams (12 lb).

Result: 170.


Let me know what you think...