DWM Mon 1/13/14
Only slept 5.5 hours or so last night. Went to bed at 10, but couldn’t fall asleep until around 11:30 because I couldn’t get that Kevin Ogar injury at the OC Throwdown out of my head and I kept coughing, which just added to the problem. I felt surprisingly rested this morning though, which was pretty awesome. I’m going to guess that the rest day yesterday made this possible. My knee felt good this morning and my congestion is almost gone. I think there’s 1 or 2 more days left, but it appears to be on the way out.
A. Clean Grip DL x1 + Hng Clean Pull x2 + Hng Power Clean x3 – 1 set of the complex every 90sec for 7 sets (tough weight)
I used 205# for this. I did a set at 185 and it wasn’t easy, so that’s how I chose 205. I think I could probably gone to 225, but I wasn’t sure how the 7 sets with short rest were going to treat me and I have never done “hang clean pulls”, so I was a little cautious. Final note, I tried to keep the hook grip all the way into the rack position for the first 2 HPC reps of each set and then open my hands for the third rep. This helped me bring the bar back down for the next rep, but made it hard to catch. This is definitely a place I need work and could probably use some coaching on how to approach the catch if I know I’m doing multiple reps from the hang in a row.
B. Front Squat – Build to 8RM in 4-5 sets; rest as needed – Completed following weights: 185-225-245-255(7)
This went well. I missed the 8th rep of my last set at 255. I got a little forward on the 7th rep and the bar came down a little on my shoulder and onto only 2 of my fingers and then when I descended for my 8th rep I couldn’t hang onto it. I should’ve popped the weight up while I was standing after the 7th rep and got all my fingers back under the bar before the last rep and I would’ve made it. I was being a little cautious here too because of my knee. I felt it a little bit on the set at 185, nothing bad, just a little twinge. I then taped it up and kept going, but it was definitely in the back of my mind. It felt fine for the remaining sets and feels good now too, so nothing really to report here.
C. Push Jerk x3 + Split Jerk x3 – 5 sets of the complex; rest 3min (build) – Completed following weights: 135-165-185-195-205
This was hard, but I enjoyed it. I definitely need work on my speed under the bar on both these lifts and this was the perfect opportunity to practice. I felt much better during this WOD than when I had to do those 30 shoulder-to-overhead reps. I was really concentrating on my speed under the bar and I think it worked.
D. Wall-facing Strict HSPU – 5 x AMRAP UB; rest 90sec (each set must start and finish with a wall-walk – Completed following reps: 12-11-9-9-7
This was another one that was new to me. I definitely pushed it to the limit. I thought for sure I was going to face plant on the wall walk down after each round.