A.
Front Squat Percentages based off of a 200# max
*Set 1 – 3 reps @ 80-85% 160
*Set 2 – 2 reps @ 85-90% 170
*Set 3 – 1 rep @ 90-95% 180
*Set 4 – 3 reps @ 85-90% 170
*Set 5 – 2 reps @ 90-95% 180
*Set 6 – 1 rep @ 95-102% 190
*Set 7 – 6 reps @ 80-85% 160
Rest 2 minutes between sets
Do not work above prescribed percentages.
Front Squat Percentages based off of a 200# max
*Set 1 – 3 reps @ 80-85% 160
*Set 2 – 2 reps @ 85-90% 170
*Set 3 – 1 rep @ 90-95% 180
*Set 4 – 3 reps @ 85-90% 170
*Set 5 – 2 reps @ 90-95% 180
*Set 6 – 1 rep @ 95-102% 190
*Set 7 – 6 reps @ 80-85% 160
Rest 2 minutes between sets
Do not work above prescribed percentages.
Learned today that I need more low back strength because when I get tired/it gets heavy, my entire body leans forward and it brings my elbows down. I compensate by having to push my hips through and open my knees in order to finish the lift. I also don't let my knees push forward enough at the bottom of my squat, and it forces me to initiate the raising portion by shifting forward.
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep Percentages based off of a 175# max
*Sets 1-3 – 70-75% 120
*Sets 4-6 – 75-80% 130
*Sets 7-8 – 80-85% 140
*Sets 9-10 – 85-90% 150
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep Percentages based off of a 175# max
*Sets 1-3 – 70-75% 120
*Sets 4-6 – 75-80% 130
*Sets 7-8 – 80-85% 140
*Sets 9-10 – 85-90% 150
C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs) Unbroken in rounds 1 and 3, [2, 4] in middle round because I did power hang cleans for the first 2 accidentally
9 Burpees Over the Barbell Misread this and did 6
12 Chest-to-Bar Pull-Ups Kip still hurts, so I substituted kettlebell strict press, 18#, 12 per arm
Score: 2+12 HR climbed to 195 in the last set of hang cleans and burpees
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs) Unbroken in rounds 1 and 3, [2, 4] in middle round because I did power hang cleans for the first 2 accidentally
9 Burpees Over the Barbell Misread this and did 6
12 Chest-to-Bar Pull-Ups Kip still hurts, so I substituted kettlebell strict press, 18#, 12 per arm
Score: 2+12 HR climbed to 195 in the last set of hang cleans and burpees
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)
Score: 2+49
I had just calmed my HR down to 115 about 30 seconds before I started this WOD, but still didn't feel like I was recovered. HR immediately climbed to 180 and stayed between 180 and 190 for the entire 6 minutes. I've got to figure out not to essentially red line just because a WOD has burpees.
Run 3 miles plus strides
Well, this was shitty. Total time: 28:48.6, average pace 9:36, average HR 177, peak HR 192--reached right at the end. I basically felt out of breath this whole time, I'm not surprised my HR was elevated. After this, I went inside and had planned on skipping the strides but mentally overcame my weakness and headed back out there to do them. Averaged 112 meters (.07 miles) per sprint. These were treacherous.
