Sunday was a rest day. Did a ROMWOD and that was about it. Ate well. Too cold to run outside…yeah, we will stick with that.
I was still pretty beat up from the pain cave on Friday, and the WOD’s on Friday and Saturday, so I opted for 1RM on my clean. I have been at 210lbs for about five months and determined Monday was a good day to go after 215. I failed at 215 8 – 10 times. I pulled it plenty high, however I was not pulling myself under the bar, and therefore was unable to get my elbows through in time. Definitely have it high enough. Next week.
20 Minute Ascending Ladder
20/15 Row Cals
5 Burpee Box Jump Overs s(30/24) (24/20)
***burpee box jump overs go up by 2 reps every round***
This one look like junk. Not looking forward to it in the least. So I didn’t do it. Instead I did a modified version of Linda.
|WOD 3||Bench Press||165||55|
I was pretty crushed afterwards, however it felt good and I was able to get through most of it unbroken, which means I need to add some weight. True numbers would be as follows. Yeah, that ain’t gonna happen soon.
|10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):|
|Deadlift: 1 1/2 body weight||435|
|Bench press: body weight||290|
|Clean: 3/4 body weight||217.5|
Wednesday was Supposed to be Quadzilla:
Every 3 Minutes for 8 sets –
20/15 Cal Assault Bike
3 Front Squats from rack
***add weight every set***
***score is weight***
I wound up sleeping in, so I’ll do this Thursday morning. Earn the turkey,….and the stuffing. It was challenging, however I did PR with a front squat for 3 reps at 285lbs.
Annual day after Thanksgiving Kalsu. Good times! I did the Fitness version at 3 burpees OTM and with 95lbs. Two years ago I hit 70 reps in 20 minutes. This year I finished at 20:36. Felt good. Legs did not feel good the next day!