WED DECEMBER 16, 2015 | CLEAN & PRESS
power clean & press + power clean & push press + power clean & jerk (power or split)
RNDS 1 – 3: 1 min
RNDS 4 – 7: 1:30 min
RNDS 7 – 10: 2 min
I focused on form and completed rounds at 80, 85, 90, 95, 100, 105, 115, 120, 125, & 130. I started too light and ended too light, as the 130 press felt well, too light.
10-20-30 deadlifts (185)
30-30-30 box jumps (30)
I completed all rounds of pull-ups in unbroken reps, which was my one and only goal. I challenged myself in that I only dropped the last rep of any set of deadlifts and I completed sets in no less than 5 reps. I completed the first round of 10 in unbroken reps, the round of 20 in reps of 5, and the round of 30 in reps of 10, 5, 5, 5, & 5. I completed no less than 10 unbroken box jumps. Box jumps were difficult after deadlifting. Can you say posterior chain?
I completed in 13:59; that’s 60 pull-ups and deadlifts and 90 box jumps.
FRI DECEMBER 18, 2015 | ROW FOR ROUNDS
I coached the 6, 7, & 8: 30 session. Whilst determining weight for DBs I asked Kevin S. his weight. “Two thirty,” he replied. “Do you need to make a dentist appointment?” I asked? I had to explain to him what I meant. Ha!
Larry is building wall ball shelves. As he was taking measurements I took look for a 3-mile walk — which quickly became a run — on the American Tobacco Trail. I returned to the box to discover that Larry had left to pick up supplies. I really, really, really wanted to complete the partner workout with Kelli but, alas, Stephen had already called dibs. It looked like I might have to wait until later to complete the partner WOD. It was then that I noticed Heflin, who was busy taking a business call. Yay!
– 1 wall crawl
– 2 power snatches (95)
– 3 Russian KB swings (53)
– alternating arm DB shoulder to overhead
– alternating arm DB hang power clean
– DB renegade rows
– DB mountain climbers
– Partners take turns rowing 25 calories and completing activities. For example, partner A rows 25 calories while partner B completes as many alternating arm DB shoulder to overhead reps as possible. Partner B then rows as Partner A completes as many alternating arm DB shoulder to overhead reps as possible. Each arm or leg counts as 1 rep.
Yup, Helfin was my partner. He began with a row as I completed 35# (the weight used for all activities) DB push presses. We ended up completing 1 calorie shy of 6 rounds, with Helfin rowing 150 and me rowing 149 calories. Calories, however, didn’t count toward final score. Here are our scores, with my score lifted first:
Mountain climbers: 126/74
I completed 393 and Heflin completed 196 for a total of 539 reps.
And I wasn’t a dick.