DWM Mon 4/7/14
Last Thursday I did the girl WOD “Eva”, 5 Rounds: Run 800m, 30 KB Swings @ 70# & 30 Pull Ups. The weather was really good and I wanted to do something challenging and with minimal equipment so I could do it at the track. This workout was a terrible as I remember it, last time I did it was probably 4 years ago and I quit after 3 rounds, but I finished this time in a nice and slow 41 minutes and some change. It felt good to get some solid running in and be outside though, I enjoyed it once it was over.
On Friday I decided to do some clean & jerk work. I wasn’t planning on trying to set a PR, but as it started to get heavy it was feeling good so I just went for it. My shoulders were smoked from the day before, so the jerk’s were extremely difficult and the heaviest I made was 245 lbs, but I continued to go heavier on the squat cleans even if I missed the jerk. I matched my 1RM squat clean at 275 lbs and barely missed the jerk because I hit my chin (video below). I then went for 285, which I’ve never got under and had it on my shoulders, but couldn’t get out of the hole. There is video of 1 attempt, but it looked the same as this 3 different times and then I gave up. I was extremely happy with this even though it was a failed rep. I haven’t gone for a super heavy squat clean like this in months, so the fact that I matched a PR and pulled 10 lbs heavier was encouraging.
On to Monday 4/7/14:
Slept terrible last night, total of 6 hours, but I tossed and turned all night, probably because I knew I had to wake up at 4:30 this morning to get my AM session in before out 6 AM class. Hopefully I’ll sleep better tonight.
Row – 10min @ Z1
Row – 6 x 500m @ 85% aerobic effort (1:43-1:45 target); rest 2min
This was all good and the 500m rows were really good. I just tried to focus on my breathing and it helped me keep a steady pace. The split times are as follows:
R1 – 1:40.4
R2 – 1:40.7
R3 – 1:43.3
R4 – 1:42.2
R5 – 1:44.0
R6 – 1:42.5
A. Deadlift – 5,5,3,3,3; rest 3min (build)
I felt pretty strong today, so I really went for it. I think the last set might’ve been a little ambitious, but I made it. Video below:
B. BB Shoulder Press – 4 x 6; rest 2min (build)
My shoulders felt really tight, tired and sore. These were really hard, not exactly sure why, maybe still some residual from Eva. I only made 4 reps and then 5 reps on the last 2 sets, both at 150 lbs.
EMOM for 14min
Odd – 5 tough HPC – 185 lbs
Even – 5 tough Push-press – 1 set @ 155 lbs, 6 sets at 165 lbs
This was much tougher than expected, I was sweating and breathing pretty hard at the end, but I enjoyed it. I kept the hook grip the whole way on the 185 lb HPCs and worked through some grip problems I was having on the push press. I really need to work on my shoulder/lat mobility to make these both easier. Video below: