Snatch skillz

Snatch: skill work up to 80#. From hang and the ground. Power and squat.
Metcon: 5 rounds of 10 ring rows / 25 squats / 10 SDHP (16kg)
8:55

It is nice that to know that 80# used to be my 1RM snatch and now I use it for skill work. Good technique work at this weight without being too heavy. Depending on the day, could have gone with 75# for skill work too.
Ring rows were as minimal of an angle as I could handle (i.e. arms/shoulders almost beneath the rings). Did have to bend legs on a few sets. Squats and SDHPs were at a steady pace.

Bears

Metcon:
8 bear complexes (75#, rx) - thrusters from squat clean and BS were allowed
16 TTB
400m run
6 BC
12 TTB
400m run
4 BC
8 TTB
400m run
15:29

Post: one-handed handstand work
Post-post: 3x5 ring rows and some shoulder rotation work with a 2.5# plate

75# on the BC did not feel very heavy today. Must have been all those croissants I've been eating. I felt more winded than anything. Must have been all those croissants too. Been doing a good job of kipping TTBs lately but not in the first round today. That cost me a bit.
Shoulders a bit tight from all the work this week, hence some of the rotations.

8/8-11

I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.

Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.

Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.

Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.


Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).

Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha

4/11-4/15

Unbroken WOD
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.

Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).

Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.

Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).

Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.

Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.

5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171

This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.

Post – 20 ring dips with a red band. Shoulders were done.

I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.

2nd day yay

Got progressively more sore throughout the day but was pretty determined to get to the box today. Back squat day so was a bit nervous but probably good day to test out that hip.

1 back squat @ 53#.
No go. I think it has to be the angle or wherever it sits on my back.

5 rounds of 10 ring rows (purple band) / 20 WBs (6#) + stairs!
7:33

I was on the fence about going unbanded on the ring rows but Derek was worried that I would lose control if I got tired so I added the purple band. Probably a little too easy but no need to wreck my shoulder in case. Next time, I should probably give a few rounds without a band but have a band ready in case.

WBs were surprisingly good. Adam said I had pretty good depth and I experienced no hip pain which is fantastic. We'll see what happens when I move on to the 8#.

My legs feel like jello from yesterday and today. It amuses me how weak my legs and butt and hips feel. I walk gingerly and everything is just tightening up right now. The lower calves from running yesterday are also catching up. Legs need some rest tomorrow.

I haven't used the big bar for pullups yet and frankly, I'm a bit nervous about it. Everyone seems to be ripping and ALL my calluses are gone after a 2 month hiatus. Well, it's not like I can worry about it consider my shoulder is in no condition to be hanging off a bar but will have to cross that bridge one of these days...

Home sweet home

A wonderful Saturday with nothing planned at all. Needed a day off from work.
Woke up around 10:30am and ate brunch at Glenn's diner - one of my favourite places in the city! Then hit up West Loop for a WOD. Hip still not 100% so trying to lay off it still. Just gotta keep it straight. Goal is to see a specialist this week.

PR'ed on kipping pullups in a row in warm-up! 8! Yay!

Jerks - skipped due to hip
Press 3-3-3+: 43-48-53(3)
I'm an idiot. I completely forgot that the last set is a max rep set. I've been away from strength for too long...

Modified WOD:
8 minute AMRAP of:
5 ring push ups (on knees)
5 ring rows (1st 2 rounds with no band, then got a thin band)
5 kipping pullups (no band)

5 rounds + 2 pullups

Thanks John for offering me that band for those ring rows!

3x max ring dips w/ thin band: 10-9-6

Also, I warmed up with double unders and ended with some work on HSPUs.

Brunch @ 11am at Glenn's diner: coffee, seafood salad split w/ JJ, crabcake eggs benedict w/ hollandaise on the side. Ate a few bites of the potato pancake (argh so delicious). Also, got tempted by the excellent bread soaked in butter - took a few bites b/c I couldn't help it. Next time I go anywhere, I am asking them NOT to bring me any bread (except maybe if their French croissants).

Snack @ 5pm: handful of beef jerky from Trader Joe's
Dinner @ 7pm: Ahi tuna (from Dirks Fish) ceviche w/ cucumber, tomatoes, coconut milk, and shredded carrots. Salmon burger, als from Dirks Fish.