DWM Mon 2/24/14
Had a pretty chill day yesterday, built the raised vegetable bed, but didn’t get to the jerk blocks because I realized I need to borrow a plug in skill saw instead of my battery powered one to make that many cuts. I’ll be working on them this week/weekend. Slept well last night and felt good this morning. Shoulders were tight like we talked about, but I did more mobility today.
A. Front Squat @20×1 – 3,3,1,1; rest 3min (tough but not max)
These were pretty simple. Nothing really to report. Completed the reps at 225-245-265-275.
B. Clean Grip RDL @3111 tempo – 4,4,2,2; rest 3min (tough but not max)
Same as above, used the hook grip and these felt good. Nothing really to report. Completed the reps at 225-275-295-315.
C. TnG Push Press – 3,3,2,2; rest 3min (tough but not max)
Mobility got better through the 4 sets. I bashed my collar bone on the first set of 3 and it did not feel good. I’ve had some pretty serious pain on my right side collar bone toward the inside for a few months now. I try to avoid hitting it with the bar, but sometimes I catch it and it hurts like hell. Completed the reps at 155-165-175-185.
15 UB Kipping HSPU
20 KB Swings @ 62#
Rest 6-8min as needed
This WOD was AWESOME! I loved it. First set of kipping HSPUs were good, KB swings went well and then I rowed about a 1:38 pace for the entire 500m, finishing with a time of 3:12. I rested 8 minutes. The second round I really kicked it into gear right from the start. I killed it on the HSPUs, went as fast as I could on the KB swings and then rowed around a 1:35 the whole way, no higher than 1:38 on any pull. This round I finished in 3:00. I really gave it my all on the second one and it felt great. My legs were cramping and I was destroyed immediately after, but I felt fine after 5 or 6 minutes.
Round 1 – 3:12
Round 2 – 3:00