Back Squats 8×2 (last 4 at same weight) 255#

AMRAP 8 minutes: 2, 4, 6, 8, …
hang power clean
push press
95#/65# Rx
135#/95# super Rx

12+5

It was my first workout in a while because of the family trip to the Canadian Rockies. I did it at open gym with Rachel P. I like open gym as I can skip the official warm ups and warm up with the actual movements. I was not as painful as I thought it would be, although I believe I only did 7 sets of back squats as my back felt a little funny. The AMRAP was as tiring as expected, and I was pleased I got pass the 12 round.

3x static handstands 30s on / 30s rest

10 Minute EMOTM
1x Deadlift
1x Hanging Power Clean
1x Squat Clean

+++ 145#

3×3 sprint AMRAPS

3 min
10 Ball Slam 30#/20#
10 Box Jump

+++ 3 rounds

3 min rest

3 min
ascending 2,4,6…
Push-Up
Ring Row

+++ 10/10

3 min rest

3 min
6 KB Goblet Squat 53#/35#
8 KB Goblet Lunge
10 KB Swings

+++ 3+3

The EMOTM was supposed to be a warm up, and it did take me a while to warm up. My front squats were a little wobbly until the last two. Shaky enough that I think I tweaked my knee a bit.

I liked the 3×3 sprint AMRAPS. I appreciate things that are short.

Back Squat 8×5 superset with max push-ups

45-95-135-165-195-225 …

21-15-9
slam ball 40#
burpee

6:06

I helped coach the class before. It was fun. I of course could have done many things better.

I did the squats with Luke. Both of should have done more a lot weight on the last sets, but we were both tired; the max push-ups take a lot out of you each time.

I was surprised how well I did the workout afterwards, though. Only SJ beat me, which was not surprising. I did the 21 sets unbroken, and only broke a couple of times on the 15s. I wanted to stop on the 9, but I powered through, although I did stop briefly on the last set of burpees. Perhaps my cardio is getting better. Anything around five minutes I have always tended to do well on. My work capacity drops considerably as time goes on still.

20 mins to find 1RM clean – 165#

5 rounds: weight at 50-60% of previous 1RM clean
12x deadlift
9x power clean
6x front squat
3x shoulder-to-overhead

11:37 85#

The clean was way off of my actual 1RM, but my lower back hurt and I did not want to push it since the only time I have ever been injured exercising was doing cleans.

I felt that the WOD could have been over after three rounds, but it was alright. I did the first two rounds unbroken (with a pause between rounds). The rest I broke at the 11th deadlift and 8th clean. Actually, the last round I broke the deadlifts up twice as I wanted to be able to keep proper form during the cleans afterwards.

I got out of the habit of writing in the weblog yet again, but here is a workout entry:

Max Box Jump: 40″

For time:
80x squat
60x KB swing 53#/35#
40x double-under
20x box jump 24″/20″
40x double-under
60x KB swing
80x squat

17:38

My max height box jump has not changed since last August. Kinda Disappointing. I did think that my minimal shoes probably were not as good as my running shoes would have been. I also think I could have hit 42″, but I did wipe out at that height and I decided one major wipe-out was enough.

The metcon was fun. I always appreciate one that leaves me wasted and sweating in a messy pile. As expected, I cruised through all the exercises way ahead of everyone else until I hit the double-unders, whereupon everyone passed me. I probably spent 5x the energy doing/attempting the double-unders than all the rest of the moves. Ah, well. Eventually I have to get better at them.