Monday
I was able to breeze through the snatches. I finished the 21 reps under 50 seconds but the run really slowed me down. I wasn’t able to run as fast since I my lower back was very tight. Was able to go unbroken on the overhead squats and hang snatches but the 200 m run rough. Finished this part of the WOD under 10 minutes. I was only able to finish 3 rounds in the second half.
Weighted Plank Hold – 3×60 seconds, 30 seconds rest. 35 lb.
Decided to go up 10 lb., third round was the hardest, dropped to my knees for about 5 seconds.
Wednesday
Run – 1000 m, for time (5:59)
Not sure if the KB swing from the warm up tired me out but my lower back was on fire. I ran considerably slower than normal on this run. Finished this run in 5:59, 29 seconds slower than my last record. Need to test this when we’re not on a deadlift cycle.
Deadlift – 6×6 at 80% (315 lb.)
6×6 is a lot, especially at that weight! I decided to lower my weight just to complete this strength workout in time. It’s about 75% of my 1RM. I like the structure of this class. The strength portion was at the end, giving us the rest of the class period all the time to finish. I didn’t really feel rushed and finished in time with a good amount of rest between sets.
Friday
After improving my form over the week, my lower felt better after Wednesday which made this deadlift workout easier to complete. Two reps are manageable at 80%. I think the cycle is going to pick up next week, probably going up to 85% – 90%. I hope the rep scheme is low.
WOD 1 – Every 2 minutes for 10 minutes: 10 toes to bar, 15 air squats, 1 clean and jerk complex. Clean and jerk complex – 3 Power cleans + Jerk, 70% 1RM (145 lb.).
This workout was fun, except around minute 8 when fatigue started to set in. I thought I did well in the toes to bar, I could feel my lats engage and my form stayed consistent. The clean and jerks were not too bad either, I still need to work on my oly lifts. I slowed down around the fourth round. Fatigue set in and I wasn’t able to complete my toes to bar quickly.
WOD 2 – AMRAP 7 minutes: 30 push press (95 lb.), max row.
The RX weight for this workout was 135 lb. but after the previous workout, I wasn’t sure if I could have handled that weight. I decided to scale down to 95 lb. which I thought would have been manageable. During the workout I could feel my quads tightening up. Not sure how long I could have gone with the weight at 135 lb. Finished the 30 push press before 3 minutes and hopped on the rower. If I could have kept a 2:00 per 500 m pace I would have been able to hit at least a 1k row. The row was difficult and I wasn’t pulling as hard as I usually do. My pace was about 2:15 per 500 m, but I picked it up at a minute left in the workout. I was able to finish with 920 m, rowed.
8-Bit Barbell 