Sorry for the late post, Otaku Recon zapped all my energy.
After warming up we did a 15 minute skill portion for clean and jerks. I started with an empty bar and gradually added weight.
WOD – 20 minute time cap
In 7 minutes:
Max clean and jerk
Remaining time AMRAP:
7 lateral burpee over barbell
7 front squats 50% of earlier clean and jerk
7 chest to bar pull ups
Since the skill portion was clean and jerks, I worked my way up to 185 lbs. I began the workout with a 185 lb. lift, and completed a 205 lb. lift. I attempted 225 lb. but was only able to complete the clean. I was able to get the jerk overhead but I was distracted and dropped the bar forward. I didn’t realize how important focus was during lifts. Usually, when I fail to complete lifts it’s because I’m tired or the weight is too heavy. This was my first time failing a lift because of focus.
I was excited after this lift because 225 lb. is a new clean PR! I can probably add another 10 lb. to this lift if I attempt it again. I was able to complete four rounds and seven burpees but it was a struggle. The burpees and the chest to bars were my biggest weakness, with majority of the time being spent on those two movements. Surprisingly the front squats were not too bad and I was able to go unbroken during the four rounds.
Weighted Plank – 3 x 60 seconds (35 lb.)
Finished the night with three sets of weighted plank holds.
WOD – Partner Jack
20 minute AMRAP
10 push press (95 lb.)
10 Russian kettlebell swings (54 lb.)
10 box jumps (24 in.)
This workout was supposed to be done with a partner but I didn’t have one. I did a 1:1 ratio of work to rest to simulate a partner working at the same pace. The Rx weight for the push press was 115 lb. but I decided to scale down to 95 lb. My goal for this workout was to at least complete five rounds which would require me to complete a round every two minutes.
I probably wouldn’t have been able to keep that pace with a 115 lb. push press. After round three I wasn’t able to complete the push press reps unbroken and broke them up into two sets. The Russain kettlebell swing was my strongest movement. I was able to go unbroken throughout all the rounds. The box jumps were another weak part of this workout for me, mainly because I was coming off of unbroken kettlebell swings. I had to do step ups but I maintained a good pace which was a victory for me. I was tired after each round and I was gasping for air while sitting on my box. I went above my goal of five rounds and finished with six round completed.