No more scarecrow arms.

I forgot to blog yesterday. Can you believe it? I hardly can.

I worked out yesterday afternoon at 1, completing today’s programmed WOD.

6 RFT
— 5 presses (65 of 1RM)
— 10 wall balls (20/14)
— 15 double unders
— 30-second (accummulated time) plank hold with 1 hand on slam ball
Rest exactly 3 minutes
Then
Not for time
30 unbroken reps high bar or low bar back squat (65/55% of bodyweight)

I thought this was going to be fun, and I wasn’t disappointed. I completed strict presses at 80# as well as unbroken double unders. Time – 11:37 (if I recall correctly, as I didn’t take picture of whiteboard and I’ve since deleted recording).

I rounded 91.65 up to 95#. Uhm, 30 HBBS at the weight got heavy very fast. Good time. Good times.

I completed tomorrow’s programmed endurance WOD this morning at 10.

AFAP

Run 1 mile
Then
(At the top of each even-numbered minute (when in the box ONLY) complete 3 burpees)
5 RFT
11 KB swings (52/35)
11 weighted air squats (45/33)
11 toes to bar
11 dead-lifts (185/135)
Run 200m

Wow, this was tough. Running after dead-lifting is never easy. I ran a mile in a slow 7:03, and I chalk that up to still-sore quads. Stupid walking lunges.

I completed all rounds of KB swings and air squats unbroken (as I didn’t have to stop and complete burpees), rounds 2, 3, & 5 of toes to bar unbroken (and round 4 in reps of 7 unbroken and then singles), and only the first round of dead-lifts unbroken, as I had to stop and complete 3 burpees during round of dead-lifts for remaining rounds. For first round of toes to bar I missed the first rep (toes didn’t touch bar) and had to stop after 8 reps to do 3 burpees. I also had to stop and complete 3 burpees immediately upon entering the box for the third round. That hurt. I said, “That sucked.” In fact every time I stopped to complete 3 burpees it hurt, and it was difficult beginning any activity, particularly dead-lifts.

Time 25:30 including 15 burpees.

I met with GF for my first of what I hope to be many 1-on-1 Olympic weightlifting sessions.

Wow.

I learned an incredible amount in a very short amount of time. I have to unlearn many things, in particular foot positioning. I practiced snatches for 45 minutes and OHS for remaining time.

I already feel much more confident in both lifts, and can’t wait to share what I’ve learned with Surmounties.

Why am I doing this? If I want to become a better coach I have to become a better lifter.

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One thought on “No more scarecrow arms.

  1. “can’t wait to share what I’ve learned with Surmounties” we can’t wait either. I also can’t wait to get back and learn proper/better mechanics/techniques. I am sure I will have a lot of relearning to do.

    Great job on the run. I know many who would like to run 7 min miles fresh.

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