Power Cleans

Finally got back on track and did a CFE this morning…

C2; 20:10 x 8 = 728m. A bit off from a month ago. Kept my sets under 1:50, but for this particular tabata interval I should have blown it out harder. Next time.

I wasn't sure which one I wanted to do, snatch or cleans. As you see…

mobility
cfwu x 1

PC:
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 185

Focused on getting a good jump each set. By the time I hit 185 my jump was weak (and I started to feel my wrist) so I called it a day. All in all some good technique work (for me). My elbows felt relatively fast and I was getting that "pop" where the weight bounces on the chest/collar bone.

Deadlift

Missed last week's deadlift WOD, and didn't look at my log to see what I did the first week, so I just shot from the hit and did this one.

mobility
cfwu x 1

DL
1 x 5 x 135
1 x 3 x 225
1 x 3 x 315
5 x 1 x 405

Felt good (but still heavy!). I think I'll hit this one again next time but add 5-10 lbs. We'll see.

Shoulder Press

mobility
cfwu x 1

SP (21's)
70-170

Still making progress with the 21's, so I'll stick to that for next SP WOD and see what happens. The last 3 reps were difficult!

Back Squats

Back home again and starting 3rd period of strength cycle.

mobility

back squat
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 305

I did all but the last set in the "low bar" style. Felt heavy, but then not sure if I am just tired or it's my weak hamstrings rearing their head. I did the last set like I normally do just to see. It was equally difficult but (a) not as rough on my shoulders (holding the bar in the low position puts more stress on them), (b) Dymphna said I go a lot lower when I squat my normal way, meaning I am just barely breaking parallel with low bar whereas I hit bottom when doing my hybrid. I also notice my legs are a bit wider in low bar position, which that alone may be why I'm not going "as deep". I might play with that a bit more next WOD.

Bench press

Another day at the mecca…



mobility

bp:
1 x 10 x 45
1 x 10 x 135
1 x 3 x 185
1 x 3 x 205
7 x 3 x 230

chins x 10

Gold's Gym

At work again, this time up in Chesapeake, VA. Since I'm on a strength cycle for these next 3 months I'm making an extra effort to find gyms when I'm away to get a WOD in (as close as possible anyway). Seems there is a Gold's Gym less than a mile from the hotel.

Today was supposed to be heavy cleans, but when you walk into a gym that has no lifting platforms, no bumpers, no tape,doesn't allow chalk and has a sign like this posted on the wall…



… you've got to do the best you can. I decided on some middle weight technique work for the HPC.

mobility

hpc:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165
1 x 3 x 175
1 x 3 x 135

I'm still having issues with releasing the hook grip on the top. With no tape for my wrist or fingers, I called it day at 175. Since that WOD got cut a bit short I moved to the dumbells for…

1-arm db swings (1 minute rest between sets):
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

Looking around I saw exactly "1" pull-up bar attached between some pully machine. It was as maybe 3/4" thick (tiny!) slick as oil with a small patch of tape in one spot. I did a set of 6 close grip chins, but kept slipping off so called it a day. Not the greatest workout, but better than what I could have gotten in the hotel gym.

Shoulder Press

This morning I skipped the CFE and only did chins 1 x 10. Focusing that with close grip and pulling all the way to my chest. I end up crapping our around 6-7 and the last few are just chin over bar.

This evening did another 21 rep WOD for shoulder press. Last time I crapped out at 160, but I did 24 or so reps, so this time I started at 65 so I would hit 165. Seemed to work.

SP (x21's): 65-165

Finished up with another set of chins 1 x 10.