October 14, 2014

Daily score: 6

Workout:


A. Squat clean; build to a max

128 (7# PR)

B. Squat snatch x1/OHS x2; 15 complexes @80% 1rm snatch; rest 75 seconds

73

C. Front rack barbell reverse lunges; 20 alt'ing steps x4; rest 2 min

65x20
75x20
80x20
80x20

+
3 rounds for time:
Row 500m
15 deadlift 135#
20 burpee box jump overs 20"

20:42


I was so excited to get to set a max today!  The squat clean felt great.  It is at least a 3# PR, I had 121 marked as my last PR but not sure how I'd come up with 121 on a bar.  So I think it was either 120 or 123.  Either way, 128 is a PR.  But the interesting part is that I got under 133 three times, no trouble.  I don't want to say it was easy,  but there was nothing close to failing about any of the 3 attempts.  I just couldn't get up.  I was all the way in the bottom of my squat and I think I just lost tension in my abdomen and lower back.  My upper back felt solid though, which is an improvement.  I could bounce around a bit but wasn't going to make it up.  Alas.  The snatch/OH complex was tough.  It definitely got kinda heavy.  But was great practice.  Trying not to pull so fast/hard off the floor but rather go slower and accelerate at the knee.  My OHS position feels way more stable in the shoulders and elbows.  It's really satisfying to feel that improvement.  The lunges were painful but that's to be expected.  I just mean I hate them.  But I survived.  That WOD, gees, one of those I thought wouldn't be so bad and found out otherwise.  I was surprised how 135 felt heavy even on the first set.  I did sets of 8 then 7 for each round.  And the burpee box jump overs seemed to take forever and I was stepping up and over 'cause it felt like a good pacing idea and jumping seemed like a waste of effort.  The rows were all around 2:15 and felt like the 'rest' portion of the wod.  I have a feeling I will be sore tomorrow :).  Thanks!