A lot of cleaning & a lot of jerking

1010722_10151510744332196_73615828_nI did not complete a Hero WOD today, but I’ll likely do so tomorrow. I worked out at 9:30. And it was good.

But first, I demonstrated weighted plank holds with Deborah, Zoie, Jamie, and Jannicka. You read that right, with not for, as each of them took a turn sitting, or in Jannicka’s case planking, on my back. I even managed to do a 1-armed plank while holding Jannicka.

Don’t try these tricks at home, folks.

Strength
OHS 
3 @ 80, 85, & 90% of 1RM

My shoulders are still sore. I failed the very last rep, and (as I like to say) that’s okay.

Conditioning
20-minutes total 
Min 0-2 | Max continuous (not accumulated) time weighted plank hold (45)
Min 3-17 | EMOTM for 15 minutes 3 clean & jerks (if possible increase weight at min 5, 8, 11, 14)
Min 18-20 | Max continuous (not accumulated) time weighted plank hold (45)

As I was the only person in the box, I wore a weighted vest for plank hold. Unfortunately, it only holds 45#.

I began C & Js with 75#, and then increased to 80, 85, 90 & 95#. But wait, that’s not all. I C & Jed 100# for very last rep.

No power cleans. Not a single one. Cleans felt great today — and jerks did as well.

I once again wore the 45# weight vest and held 2 minute plus plank. I’m not going to post how duration just in case Griffin reads this and decides he wants to beat my time.

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