Row: 1:51.0 (28spm) SP: 77×0 (failed at this weight twice, it was 1# less than my PR). Got 67×3 (85%) Run: Last rd: 1:32 (Splits: 1:20, 1:29, 1:36, 1:32) Dessert: flunked out on the Glute Ham Raises (couldn’t get above parallel) so I switched to Good Mornings: 45 x1 65 x2 85 x2 Also...
Front Squats: 143 x 9 — a big PR for me as my previous best was 123 x 2. Good Mornings: 63 x5, 73 x5, 83 x5, 93 x5, 103×5 — Ben mentioned I was not keeping a neutral neck — need to work on that. WOD: 8:56, with 2 ab mats. I felt...
Deadlifts: 65% – 153 x5 75% – 173 x5 85% 203 x6 Good Mornings: (used the men’s bar) 65 x 5 75 x5 75 x 5 x 3 WOD: 12:23, used 33# bar and blue +purple bands Dessert: 30 4count GHDs
Back Squat: 65% 133 x5 65% 153 x5 85% 173×4 Good Mornings: 5×63 5×83 5×93 5×113 5×113 Mile Run: felt good, no heel striking
Erg: 2:05.0 (20 s/m) Power Cleans: 103# x 2 (PR +20!!) WOD: 4 + 12 Mods: 5 Ring Rows + 5 Banded Dips (red), 8 Box Presses Dessert: Did GMs with the following weights: 5×65 5X85 5×95 (first time working up to the that weight and felt good!) Started the day feeling rough as...
Front Squat: got up to 123#, a PR up from 93 (+30!) WOD: 84 total: 42 Front Squats, at 83#; 42 Ring Dips, using Red For dessert, did 5×5 Good Mornings at 65#
Snatch High Pull – 83# “Heavy” — I should have gone heavier but didn’t, was focused on form. WOD: 18:33 Carried 75#, did jumping pull-ups, and push-ups on toes. I’ve decided knee-push-ups are a thing of the past. Dessert: did 5×5 Good Mornings at 65#
Back Squat: 75% — 103# x5 85% — 118# x3 95% — 133#x4 WOD: 83 Dessert: 5×5 GMs at 65# Squats were hard, but resting at the bottom was better than I thought when I was able to drop my butt low and not have to hold it at perpendicular.
DL: (60/70/80) 113 x3 133 x3 153 x3 <– form started to break down on last one Tabatas: 38 as Rx’d! Dessert: 5×5 GMs at 63# I felt great this morning and really enjoyed the workout. While my numbers are not impressive, I am proud to say every rep counted was legit and as...
My snatch work was subpar — I felt stiff and had a hard time executing the movement. Spent time working just the pvc pipe, then, just the bar (33#), then with 10#s on. Not great. WOD: used 63#, and did 25 Slam Balls per round. My “grounds to overhead” varied from snatch (tho I...
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