Well, "Lynne" left me sore.
Saturday
Overhead Squat
1x5 95#
1x5 115#
1x5 135#
1x3 155#
1x1 175#
1x1 185# (fail, could not get it jerked over my head)
1x1 185# (I got it but I don't think I went below parallel, probably just to it)
*10 minute rest*
50 double unders
30 clean and jerk, 155#
50 double unders
7:47
The overhead squats felt great until 185#. I just need to work on my stabilization at the top. I also need to trust my squat at the bottom. I feel, if I was more in control over my head, breaking parallel would not be an issue.
For the met-con, the rx'd weight was 135# but I wanted to stick with my plan and "up the weight." 155# currently feels like 135# used to feel. I only had to take a breather twice during the ground to OH. I am also ninety percent sure that I did 31 reps. The first 50 double unders were 35-15 due to human error and the last 50 were 0-0-30-20 due to fatigue.
Sunday
On Saturday, Amazing Dan asked if I wanted to train two WODs with him on Sunday, he told me what they were, I forgot them immediately, and obliged to his offer. I showed up at 11am, as we had decided and there was no Dan. After waiting a little while, fraternizing with Crossfit DC and working on my handstands on the parallettes, I figured he wasn't coming and I was forced to think of a WOD on the spot. By this time the "Lynne" soreness had almost completely set in (I say "almost" because by the time I went to bed on Sunday, it was at its peak), so I wanted to do a WOD that sparred my lats and pecs, at least a little bit. I chose to do the WOD from the 09' Crossfit Games. At the Games it was an AMRAP 12, I was worried I would suck at it so I did AMRAP 15.
AMRAP 15
4 HSPU, head to stacked weights, on parallettes with a 1" elevation
8 kettlebell swings, 2 pood
12 GHD sit ups
7 rounds + 2 HSPU (6 rounds in 12 minutes)
This went well. About as good as I expected. I got through at least the fourth round if not the fifth without breaking up a single set of HSPU. This was very exciting, previously on the paralletes, I could barely do one HSPU to parallel. The swings and GHD were rest periods for the HSPU, all unbroken.
Amazing Dan eh? What's my pet name??
ReplyDeleteMini Maiko
ReplyDeleteI was expecting "Cookies"...
ReplyDeleteMay give that AMRAP 15 workout a try tomorrow morning, scaled of course. Thumbs-up on your HSPU work!
Cookies works! But, I don't condone that behavior if not controlled, so I don't want to enable you. Your name will be "protein."
ReplyDeleteI feel loved. I will cherish and honor my new pet name - Protein.
ReplyDeleteI did the AMRAP workout this morning but I think I scaled it too much. I did regular hspus to one abmat and used 16kg for the swings. Now that I look at the weight you used, the rx'd weight for the ladies must've been 24kg, right? =\ Ah well. GH Sit-ups were ~70% ROM as usual (or since I f'ed my back doing full ROM at the Hopper in Oct). I got 10 full rounds + 4 HSPUs.