Workout:
A. Clean grip deadlift; 3, 3, 3, 2, 2, 2; rest 2
173, 188, 198, 213, 223, 223
B. Power clean; 1 rep on the 30 seconds for 30 reps @80% 1rm (focus on
perfect technical execution)
118 x 30
C1. Barbell hip thrusts; 8-10x4; rest 1 min
103x10
108x10
113x10
113x10
C2. Single leg hip thrusts unloaded; 10 reps per side x4; rest 2 min
10x4
D. Face down band hamstring curls; 20 reps x3; rest 2 min
20x3
+
15 min amrap:
15 KBS 1.5 pood
45 double unders
5 rounds plus 15 KBS
It feels like it's been a long time since I dead lifted heavier than 200#. Felt like my grip held up better today, but fewer reps for sure. Thumbs were sore a bit after. Power clean series was really a good thing...as I got a little tired I started to notice my feet dropping out toward a split. It was great practice at controlling that and dropping down instead of out. Looking forward to doing it again next week. The power clean series is pretty much what got me to the gym today...I wasn't really feeling very energetic but wanted to clean...or maybe just get to throw the bar around. Hip thrusts went fine, they are always hard and kinda uncomfortable. Hamstring curls definitely made my hamstrings tighten up. Like I said I wasn't feeling very energetic, left work really just wanting a nap...so...I was thinking the WOD may be tough. But it actually went okay. I did 8/7 on all the KB swings, they were heavy. The DUs felt good today. They actually seem to improve and get more relaxed as I get tired. One of the coaches even told me good job after and that kinda made my day after having felt not really up to it. I have a feeling I will be sore tomorrow. Thanks!
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