I don’t weigh much right now. 170 lbs actually. I have been increasing the METCON load a bit and I can definitely feel its effects on strength and recovery. Also, I have no balls. I am lazy and not dedicated. I’ll admit I lie in bed too long and miss over half my workout because I don’t want to man up, get out of bed and go lift. It will be something I will have to work on day to day, I have to. Others are getting better every day around me and I cannot afford to let myself slide stop whining and work harder next time.
340 x 3 x 4 (w/o belt, 2 on last)
340 x 3 x 2 (w/ belt)
Want to strengthen up my back more and more. So tried a few squats today without the belt. I typically have been squatting without a belt if its less than 75%, so this was different and definitely hard. I was supposed to get 8 sets in at 347#. I was also supposed to Snatch and Clean and Jerk quite a bit and didn’t get to any of that.
3×12 w/ 10# plate
Then I did 14.5…kind of
(then decided to follow the 14.5 format)
I think I want to start spelling burpees as “burpies” because then I can think about burPIES, and I like PIES.
Ok I seriously need to work on snatch balances, they are a nemesis of mine it feels like and I can’t seem to feel comfortable.
Snatch balance + 2 OHS: 95, 115, 135×2, 155
Split jerk: 185x3x5
Push press: 170x5x2, 180×3, 180×4
Snatch high pull: 155x5x4
Pretty blown up the past 2 days. Hoping to recover tomorrow and hit it hard Monday.
Power snatch 132x3x3
Power clean 165×3
And some more sets of 3 but I can’t remember what weight.
Open wod 14.3
105 reps, took it easy (total rest/transition time of 4 minutes…yes half of the workout) I didn’t want to blow myself up but I wanted to get a small taste on what this workout looks like. Interesting one to say the least. I paced it out slow and figured I would be ending somewhere in the 275# deads, those were spicy for sure, but not titillatingly so … Basically for a guy like me, get back to the 315 bar with a minute left and just see what you can get. Hopefully you don’t paint the drywall with your lumbar shrapnel along the way.
5 min AMRAP one arm kettlebell party:
5 swings, 5 clean and jerk, 5 snatch (53# bell)
Rest 5 min
Death by parallette party:
push-up, pass though, dip, pass through ( 1 combo the first min, 2 the second min, 3 the third min, etc…)
Lots of Bandy tricep push downs…like 25×5, plus some face pulls to round off the buffness.