My Week As Rx (Probably Scaled): February 22 – February 28

Monday

Banded Deadlift – 6×3 at 60% 1RM (225 lb.)

After the long back squat cycle it’s time for some pulling. Since this was the first day I decided to take it a bit easy working up to 54%. I focused on form and technique, making sure they were solid. The lifts felt great considering I haven’t deadlifted anything heavy or used bands in awhile. 
WOD 1

7 Minute AMRAP
30 burpees
20 overhead squats (75 lb.)
20 burpees
10 overhead squats (75 lb.)
10 burpees
5 overhead squats (75 lb.)
Burpees, my nemesis! My goal for this workout was to finish at least one round. I wasn’t sure how it was going to go. My time for 50 burpees is around four to five minutes giving me two minutes to complete 35 overhead squats and 10 burpees. I was hoping I could pace it a bit to finish. Started out great. I didn’t go too fast on the burpees and kept an even pace. Had to stop around 20 burpees before finishing. The overhead squats were okay, it took me a few reps to get into it but I got it eventually. I was able to finish it unbroken.

The next set of burpees took a lot longer than expected. I may have went too hard on the overhead squats and I was starting to feel it. I was slow on the burpees and took frequent breaks. I was able to at least finish 10 overhead squats before time was called.

WOD 2


Death by Double Unders – 25 reps + 5 reps every minute

I think a lot of the work we are doing is prep work for the open. With the open starting this week, we are doing a lot of movements that you will most likely see this season. Thankfully, I’m good at double unders. I still have a lot to work on, but I can string some together. Before the class started, I was excited for this part of the workout but after the previous AMRAP, I was dreading it. My legs were tired from all the burpees and overhead squats. My main concern was my legs cramping but I managed to drink some water and waited for the countdown.

I started out great. I was able to go three rounds unbroken and have at least 30 seconds of rest. The next two rounds were much harder. At this point I started feeling the fatigue and wasn’t able to string together many. I would hit myself every few reps but I eventually finished with at least 15 seconds left in the minute. I made it to the fifth round and stopped at 30 reps.

Tuesday

Push Press – 3 Rep Heavy

Had fun Tuesday, working on the push press. I wanted to go heavy and try to set a new PR. Everything felt great warming up but I was sharing the bar with three other guys. I spent some time helping the other guys with form and technique which I don’t mind. I was only able to match my previous pr which was fine. The reps felt great and I’m sure I’ll pass it next time.
WOD 1

Every 1:30 for 9 minutes:
Shuttle Run (200 m)
Max effort dumbbell snatch (50 lb.)
Rx weight for the dumbbell snatch was 70 lb. but I’m still not able to control the weight. I opted to scale down to the heaviest dumbbell at 50 lb. The run would last  60-75 seconds and I would get in at least one rep of the dumbbell snatches.

WOD 2

21-15-9

Run, 200m
Handstand push ups (strict)

I’ve done this workout before using plank push ups about two years ago. I’ve improved and I am able to do strict handstand push ups but I had to scale by using two ab mats instead of one. The run wasn’t too bad  but I was tired from the previous workout. The handstand push ups were not too bad. I should have tried it with only one ab mat since I was able to finish quickly.  I finished the workout in 4:48.

Wednesday

Snatch – 1 Rep Heavy
Worked on heavy snatches Wednesday. A few weeks ago I tried to work up to my previous 1RM, but wasn’t able to complete it. The closest lift was 145 lb. which I tried to reach for today. I warmed up 145 lb. and attempted my first lift. It was a miss. I’m still working on getting under the bar and I haven’t lifted heavy consistently. On my second try, I was able to finish the lift which gave me some confidence. Hopefully in the coming weeks, I’ll be able to pass my current PR.
Partner WOD – 15 Minute Time Cap

60 row (cals.)
Then in the remaining time, AMRAP of:
9 chest-to-bar pull ups
12 overhead squats (115 lb.)
15 box jumps (30 in.)

I did this workout scaled. The overhead squats were originally set for 135 lb. but I wasn’t confident I would last long under that weight. I didn’t want to slow my partner down so I went lighter while he stayed at 135 lb. This workout wasn’t too bad. The reps were split evenly with minimal rest. We were always moving. I tried to keep a steady pace and catch my breath in between sets. Towards the end, I did singles for chest to bars but the overhead squats remained unbroken. We managed to finish four rounds and nine chest-to-bars.

Friday

Since the open starts this week check out my post on 16.1. Good luck everyone!
Lift Heavy and Level Up!
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