10 one arm dumbbell snatch (50 lb.)
30 double unders
Rest 1 minute between each AMRAP
The Rx weight for one arm dumbbell snatch was 70 lb. but I can only do a few reps at that weight. I wish the box had a 60 lb. dumbbell but I settled for 50 lb. I was able to at least finish one round per set. The hardest part of this workout was the toes-to-bar since I’m still weak in gymnastics movements. The snatches were good, wanted a bit more weight but I’ll take what I can get. The double unders were not too bad. I would mess up every 10 or so reps during the second and third sets. That was mainly due to fatigue. I was able to complete a total of 4.067 rounds, when you count partial reps.
Back Squat – 8×2 at 80% (285 lb.)
Since we’re maxing out this Friday, today was a maintenance day. The weight felt a lot lighter and I was able to move faster during the reps. I was ready to set a new PR.
Partner WOD – Time Cap, 15 Minutes
Helen Meets Grace
Run (400 m)
21 kettlebell swings (53 lb.)
12 pull ups
30 clean and jerks (135 lb.)
I partnered with my fiance for this workout. The hardest part of this workout was the run. If you have read these posts for awhile, you know I hate running. I would be winded by the time we would get to the kettlebell swings. The kettlebell swings were not too difficult and the pull ups were easy to finish. We were only able to finish 10 clean and jerks when time was called.
WOD 2 – Time Cap, 7 Minutes
15 hang power clean (135 lb.)
We had a few minutes to rest before starting this workout. I was still exhausted when we started. I was so tired that I forgot how to hang clean. I took a few seconds for me to snap out of it. 15 hang power cleans is not easy especially at 63% of your max. I wasn’t able to string many together but I got through it. My speed bump was the burpees. It would take me more time to finish burpees than cleans. I was only able to finish two rounds when time was called.
After six weeks of back squats, I was eager to test my new 1RM. My goal weight was 375 lb. which is 20 lb. over my last 1RM. I warmed up and attempted my first lift at 365 lb. I successfully completed the lift but not without a lot of effort. I wasn’t confident in attempting 375 lb. but I decided to do it anyway.I learned a lot from that attempt. I didn’t complete it, but it was a great learning experience. I was a bit fast on the decent. Not sure if it was nerves or if the weight was too heavy. I hit the bottom and I deflated. My breathing needs some work. I tried my best to stand it up but my spotter had to step in and help. After that attempt I know I have to work on a few things. I need to stay tight throughout the lift especially at the bottom. I also need to work on tempo. Even though the cycle is over, I’m going to start incorporating more squats.
Lift Heavy and Level Up!