My Week As Rx (Probably Scaled): June 6 – June 12

 

Monday

Strict Press: 6×6 at 70% (115 lb.)
These strict presses felt really heavy. I was actually surprised, since we have been doing a lot of strict press over the past few weeks. I was able to get through it but I wan’t happy with my sets.
Power Snatch (Low Block) – 5×3 at 70% (110 lb.)
The strict presses didn’t feel great but the the power snatches felt a lot better. I haven’t done many snatches from the blocks so this was great practice. It took me a set or two to get into a good rhythm. My lifts felt a lot better after that initial warm up.
EMOM – 10 Minutes
2 Squat Cleans + Jerk at 70% (150 lb.)

I under estimated this workout. The weight wasn’t too heavy and I thought it would be easy. After the first minute, I realized it was going to be a lot harder. Two squat cleans and a jerk add up quickly. I tried to recover but I could never fully catch my breath. I was able to finish the workout but it was tough.

Back Squat – 3×3 at 70% (265 lb.)

 

I’m not sure if I was tired from all the squat cleans but the back squats felt very heavy.

Partner WOD
 
AMRAP 20 Minutes
100 cal. row
800 m shuttle run
60 sit ups
40 power cleans (95 lb.)
20 burpee box jump oversAfter doing a lot of Oly work, I decided to do the class WOD. I still want to increase my Open standing next year and I need to do more metcons. My partner had to scale a few things because of an injury but I was able to finish everything Rx. All work was broken up evenly.

The hardest part for me was the row. We broke up the row into sets of 25 cals. which was bearable. I tried to keep a pace of one cal. per pull but I wasn’t able to keep it up for too long. The shuttle run wasn’t too bad. We did 100 m intervals which gave us enough time to catch our breath. The other movements were not too bad. I almost finished the power cleans unbroken but by grip started to give out. We finished the workout with 1 round plus 100 cal. row and 50 m run.

Thursday

Strict Press – 7×5 at 75% (125 lb.)

This workout was better than Monday. I was able to finish it quickly without much trouble. I felt a lot stronger than Monday.

Power Snatch (Low Block) – 4×3 at 75% (115 lb.)
Snatches from the blocks are starting to become one of my favorite workouts. I don’t have to worry about the first pull and focus on the second and turnover. It’s a lot easier to work on form since I have less to think about. The first few warm up reps took some adjustment but I got the hang of it. The snatches felt great, and I was able to get through them quickly.
EMOM – 9 Minutes
1 Power Clean  + 1 Hang Squat Clean + 1 Front Squat (165 lb.)
This complex was a lot harder than I realized. I was comfortable with the the power clean but the hang squat clean and the front squat were a lot to handle. The weight wasn’t too heavy but the reps add up quickly. The good thing is that it forced me to set up and try to recover as fast as I could. Thankfully, I was able to push through, and finish each rep before time.
Back Squat – 3×3 at 75% (285 lb.)

This session of back squats was better than Monday. It was heavier than Monday but I wasn’t too worried. I was still feeling the aftermath of the clean complex but I took some time to recover before warming up. My legs felt great so I gained more confidence in my lifts. I was able to get through all the sets without much of an issue. 285 lb. is not as heavy as it used to be!

 

Lift Heavy and Level Up!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s