Tuesday is my rest day, but I nonetheless completed the strength portion of programmed WOD.
30 Back Squats at Body Weight
My previous PR is :56 and I missed beating that by 2 seconds. Yup, I completed 30, 140# back squats in 57 seconds. I should’ve had a clock in front of me to look at for motivation, as I’ve done in the past. I’m nonetheless pleased with performance.
EMOTM for 10 minutes
2 Power Cleans at Body Weight
I’ve truly grown fond of power cleans, bruised clavicle and all. I easily completed first 7 rounds at 140 and then increased weight to 145, 150, and 160# for last sets. Yup, I completed 2 reps @ 160#, a new 2RM PR.
Today’s workout was a bitch. And I loved almost every minute of it. Almost.
25 power C&J @ 85/75% of body weight
50 lateral box jumps (24/20)
75 hand release dead-lifts @ 100/90% of body weight
100 double unders
75 power snatches @ 50/45% of bodyweight
50 calorie row
25 hand release burpee + lateral bar hop
You are allowed one barbell
Round down >2.5# and round up if 2.5# or >
Wow, just wow. This was tough! I set a goal to complete in 40 minutes. I took it easy for the first 400m and clock at 1:40. The power clean & jerks were the hardest part of the workout. Until the snatches, that is. I completed 20 power C&Js at 120# one at a time. One. At a. Time. Jerking 85% of one’s body weight shouldn’t be easy. It wasn’t.
I was delighted that 24″ lateral box jumps were so easy to complete. I did, however, have my only failed rep of any of the activities. I completed 10 reps jumping to the right followed by 10 reps jumping to the left. I did so again but lost focus on the last rep jumping to the left and, if I were being judged, didn’t quite jump laterally. Dammit. I re-did that rep. I finished the last 10 reps laterally jumping 5 to the right and then 5 to the left.
While not overly difficult, 75 body weight deadlifts were nonetheless quite challenging. I completed as many as 10 and as few as 7 reps any set. I made sure to wear weightlifting belt.
So as to save my shoulders for the snatches, I completed doubles unders in sets of 50, 30, & 20 reps. Double unders presented little challenge.
Uhm, 75 power snatches is the hero WOD “Randy,” although 70# is lighter than prescribed. I did no more than 5 and no less than 3 reps, dropping at the most 5 reps from the top. Yup, shoulder, mid-thigh, and then the floor. It took me a long f@cking time to complete the reps. There were quite a few times when I felt like I might hurl. I did not. I did, however, contemplate dropping the weight. I had a good talking to with myself, and it went something like this: Really, Paul? You’re going to drop a mere 5 pounds and then not complete the workout as prescribed. Just finishing the f@cking snatches.
As an aside, I haven’t sworn during a workout in ages. Wendy’s kids were watching me closely, and I want to be a positive f@cking role model.
The 50 calorie row was surprisingly difficult, and I’d estimate that it took me close to 60 strokes to complete. I didn’t want to get too winded, so I really took my time on the recovery.
I usually like burpees. Not so much today. I completed 5 and rested, and then looked at the clock. I knew I’d have to complete unbroken if I hoped to achieve goal. I completed the last 20 reps quickly and unbroken and then began run. If that’s what you want to call it. I glanced at the clock and had about 2 minutes and 40 or so seconds remaining. I began the last what can only be called death run.
It was just 400m. I told myself to count to 4, 1 at the 100m mark, 2 at the 200m mark, 3 at the 300m mark, and 4 at the finish.
It was all that I could do to will myself to continue running. I really, really, really wanted to, well, just walk. I did not.
I called time at 39:01. Yay!
Did I mention that that was tough? Because it was.