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

 

Strength

Strict Press – 3 Rep Max (135 lb.)

I was not able to match my previous 3RM of 145 lb. I was able to lift 135 lb. without a problem but got stuck at 145 lb. We haven’t done strict press in awhile but we have been doing a lot of strict HSPU which I thought would transfer over. Hopefully, I’ll be able to regain my strength in this lift and get back to a new strict press pr!

WOD

AMRAP – 12 Minutes

150 double unders
-then-
AMRAP
15 push press (60 kg)10 front squats (60 kg)
5 power snatches (60 kg)

This was my favorite workout of the week. It’s not too long (20 minutes) and I like all the movements. My goal for this workout was to finish two rounds. Others in previous classes were finishing two to three rounds. The double unders went well and was able to finish 75 reps before breaking. My arms were tired and I couldn’t keep the rhythm. I wasn’t able to go for another 75 reps and had to break it up into a few sets. I finished the double unders around three minutes and started on the barbell portion of the workout.

We did this workout after the strict press 3RM and the 60 kg push press felt heavy. I was able to complete eight reps before dropping the bar. I completed four reps and had to drop the bar again. I had to take a few minutes to recover but I eventually finished the last three reps. The front squats were not a problem in the first round and was able to finish unbroken. I did the power snatches in singles. The second round was harder than the first. The push press was broken up into sets of four to five and I would take a minute in between. I was able to finish ten reps of the front squats by time.

Overall, this was a great workout. I was short of my goal but I did my best. This will be a fun workout to retest.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 15 – May 21

Strength

Back Squat – Find 1 Rep Max

In the weeks leading up, I wasn’t able to lift my 90% or my 95%. I was not feeling confident, but I was going to attempt this lift. I warmed up to 275 lb. and started to follow the percentages on the white board. I went up to 315 lb. and did two reps before adding 365 lb. I put the bar on my back and got into a good position. I was able to control the weight but I was not able to stand it up. I got stuck on the bottom and promptly bailed. No use in trying to save that lift, I would re rack the bar and try again.

I thought about what I was doing wrong. My feet felt good, I had control of the decent but couldn’t make it out of the bottom. I took a few minutes and tried again. The bar felt the same, the decent felt the same and not making it out of the bottom, felt the same. It was at that point I decided to call it a day. I didn’t get to PR and it sucked. I haven’t missed a squat max since I started and it felt bad.

I realized that not lifting a new PR is a direct result of my training. I haven’t been putting in the work and it showed. I talked to my coach after class and he gave me some tips and what to work on. I’ll definitely hit a PR next cycle.

WOD

Partner WOD – 15 Minute AMRAP

4 deadlifts (135 lb.)
3 hang power clean (135 lb.)
2 push press (135 lb.)
1 front squat (135 lb.)

I partnered with my wife for this workout and we broke up the workout into alternating rounds. I was not worried about a particular movement. The weight was light enough for me to get through most of it unbroken even at later rounds. We tired to keep each round to under 45 seconds but we couldn’t keep up that pace in the later rounds. My grip started to give out around round 24. I lost the grip of the bar during a hang clean. I took a few seconds and finished the round. We finished 26 rounds of the workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 8 – May 14

Strength

Back Squat – 6×3 at 80% (325 lb.)

Last week I did squats at 70%, this week we’re up at 80%. I did this twice this week, the Monday session was great, completing four out of six sets at 325 lb. The session of Friday was terrible. I played some Ultimate Frisbee on Wednesday and my legs may have been worn out. On Friday, I worked up to 325 lb. but it felt extremely heavy. I was only able to complete one set. I dropped the weight to 315 lb. but that was too much as well. My coach told me to drop to 275 lb. and do some one second pauses at the bottom. It was a tough week and I should get some heavy reps done. We will be maxing out next week and I hope I’m ready for a new PR.

WOD

Partner AMRAP – 20 Miniutes

10 row (cals.)
15 wall balls (20 lb.)

15 Russian kb swings (54 lb.)

*Partners will alternate movements

Did this workout with my wife and it was a lot of fun. The movements were alternating which gave some time to recover. The hardest movement was the wall balls (as usual). At the beginning of the workout we set our goal to 10 rounds.

I started on the wall balls with the goal of doing all of them unbroken for the entire goal. Looking back on the open, the wall balls in 17.4 were my biggest hurdle and now is the time to work on them. I knew I would be okay on the row and kb swings so I didn’t worry about them. I tried to keep a good pace on the rower 900 – 1100 cals. on the rower and complete the kb swings unbroken.

Towards the end of the workout, my wife would finish a movement but I was not ready to start the next one. I was still trying to catch my breath, but it would only take a few seconds. On my last round of wall balls, I broke at 10 reps. I wanted to keep going but my arms and legs were giving up. After a few seconds of rest, I finished the wall balls. We pushed each other and were very supported during the workout. We finished with 10 rounds, 10 row and 9 wall balls.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 1 – May 7

Strength

Back Squat – 7×5 at 70% (275 lb.)

The percentage for back squats have gone up by 5%. It took a few warm up sets to get into it but I was able to finish all the sets in the amount of time given. I’m gaining more confidence in my squat now that we are going up in weight. Hopefully I’ll be able to hit a new PR in the coming weeks.

WOD

Partner Holleyman – 45 Rounds For Time, 35 Minute Time Cap

This workout was modified from the original Holleyman

5 wall balls (20 lb.)
3 handstand push ups
1 power clean (205 lb.)

The amount of rounds is daunting but once we got into the workout we didn’t stop. I had to scale the power clean to 205 lb. The Rx version had the power cleans at 225 lb. which is close to my 1RM. In order to finish under time cap each round had to be done under 45 seconds. I wasn’t sure how quickly I would finish each round so I tried to pace accordingly.This workout was actually fun. We would finish a round under 45 seconds and the break in between was enough to catch your breath. The hardest movement for me was the wall balls but towards the end of the workout, every movement was becoming more difficult. I did all the reps unbroken but I almost missed a power clean. I would love to retest this workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): April 24 – April 30

I had a wisdom tooth removed and was only able to get one day in this week.

Strength

Front Squat – 7×5 at 65% (90 kg.)

It wasn’t a heavy weight but it was tough. The current squat cycle has been focused on back squats and I’ve been neglecting my front squats. I felt the rust after warming up but I was able to push through and finish six sets at 90 kg. before time ended.

WOD

Partner Mule in Paris – 12 Minute Time Cap

1 squat clean thruster (60 kg.)
2 squat clean thruster (60 kg.)
3 squat clean thruster (60 kg.)
…. until time cap

This was my first time doing this workout and I wasn’t sure what to expect. Squat clean thrusters (clusters) are fun but not at 20+ reps. Thankfully, this was a partner workout and I would have some time to recover. I decided to do the reps in singles since it would be easier for me to maintain a good pace in the later rounds. Initially it wasn’t too bad, rounds two and four were done at a steady pace. Rounds six and eight had to be broken up. The front squats we did earlier in the day were hard on the legs. I pushed on and did my best to break it up the reps and keep a constant pace. We finished round nine and two reps into round 10. My legs were sore after that workout but I had the weekend to rest.

Lift Heavy and Level Up!