Thursday, September 24
James led another awesome session. I do, however, need a day of rest.
A: Split Jerk (From the rack)
I don’t much care for the split jerk. I worked up to 2 @ 155, 10# less than 1RM.
We next did some accessory work, consisting of 1-legged KB deadlifts and 1-legged elevated squats. We were encouraged to hold barbell on back for the latter, and I did. I used 53, 60, & 70# KB for deadlifts and, while challenging, the lifts felt good. I am, however, much weaker in right leg than left. I know not why.
We next worked on RDL and hang full squat cleans. I worked up to 155#, and it felt heavy. Very, very heavy.
B1: Bench Press
B2: Hang Power Clean
James and I went forth and back regarding weight to use. It appears that most people can clean as much as they can bench. Uhm, not me. James encouraged me to use begin at about 50% and end at about 80% of 1RM. We were also instructed to rest a minimum of 90 seconds between sets and we could optionally rest 1 minute between bench and cleans. Uhm, I didn’t. No surprise there. Ten reps @ 95, 8 @ 105, 6 @ 115, 4 @ 125, & 8 BP and 6 HPC @ 135, close to 90% of HPC 1RM.
Friday, September 26
Snatch Grip Deadlift (3 reps @ 80, 85, & 90% of 1RM)
Snatch grip deadlifts felt great today! I completed reps at 230, 245, & 260#.
MC1: J.T. (Time)
It’s been a very long time since I’ve completed this Hero WOD. I hadn’t forgotten, however, just how difficult it is. Nothing but arms.
I completed 21 HSPUs in reps of 11, 6, & 5, and ring dips and pushups in reps of 5, 5, 5, 4, & 2. So, yeah, my shoulders were on fire. I completed 15 HSPUs in reps of 3 or 2. I did fail a rep, the 3rd of a set, so I began completing in sets of 2. I completed ring dips and pushups in reps of 5, 5, 3, & 2.
The last set of HSPUs were difficult, and I competed in reps of 2, 2, & singles, as I missed 6th attempt. Ring dips were completed in reps of 3, 3, 2, & 1 and pushups in reps of 3.
Time = 11:16. That’s a definite PR.