Wednesday, June 25
I coached the 6, 8:30, and 9:30 workouts, and took Luke for a walk at 7. He’s a very spoiled dog. And handsome. Like me.
I joined the 11:45 athletes, and there were many in attendance! Coach Emily led the session.
Power snatch & overhead squat
EMOTM for 12 minutes
2 power snatches + OHS
I began with 65# and worked up to the last set at 105#, just 10# shy of PS 1RM and 75@ of OHS 1RM. For the most part, lifts felt good. I’m still attempting to determine placement of feet, as my stance is more narrow for PS than for OHS.
Folks were allowed to choose between benchmark WODs “Jackie” and “Christine.” I chose “Christine, as I haven’t attempted in over a year.
I forgot to look up previous PR. Dammit. My goal was to complete rounds of DL and box jumps unbroken. I failed to achieve this goal. Dammit.
Benchmark WOD “Christine”
12 bodyweight dead-lifts
21 box jumps (24/20)
‘Twas very hot in the box. As a short person, rowing is always a struggle. Instead of focusing on pace, I focused on strokes per minute, keeping S/M in the lower 20s. I also counted number of strokes per round, and rowed 500m in exactly 43 strokes each round. Uhm, the last round was painful.
As always, I offer no apologies for breathing and grunting loudly. It works for me.
I rounded up weight of DLs to 145#. I did complete all rounds of DLs unbroken.
I missed 1 box jump both the 2nd and last rounds in that I didn’t fully extend hips before jumping off of box.
Time = 10:36
Not a PR. If I had goal time in mind I’m confident I could’ve — and would’ve — worked faster and harder. My transitions from rower to DL to box jump and back to rower were slow, and I certainly could’ve worked faster. Bad, kitties, bad!
Thursday, June 26
As I rested Tuesday, I decided to complete strength work before running (as I also did Wednesday evening) with the endurance athletes.
EMOTM until failure
1 press + 1 push press + 1 power jerk, increasing weight 5# until unable to complete press
Yup, I’ll most definitely program this in the very near future.
I began with 65#, and recorded all rounds. Lifts felt incredible today, and I was very pleased with performance. I didn’t truly struggle with press until round @ 135, my 1RM. That’s understandable, I suppose. After I completed the power jerk, I dropped the bar to the floor instead of racking it. I then thought, “Why not attempt a one rep maximum?” I cleaned the bar, racked it, placed mere 1# plates on both ends, waited exactly 2 minutes since last round — and successfully pressed 137#! Yay!, a new PR! My goal is to press my bodyweight, between 140 and 142# depending upon the day, by the end of this year.