June 7, 2016

Daily score: 6 (sore shoulders)

Workout:

A. Squat snatch; 10 singles @77-88% 1rm; rest 90 seconds

88# x 10

B. Front squat; 3, 2, 1; rest 2 min

138,143,153

C. Clean grip 3" deficit deadlift @31x1; 2-3x5; rest 2 min

153x3
163x3
173x3
183x3
193x3

D1. Single leg good mornings; 10-12x4; rest 1 min

10/leg x 4

D2. Box pistol eccentrics; 4 reps as slow and controlled as possible
x4; rest 1 min

4/leg x 4

D3. Standing hip CARs; 2 reps per leg x4; rest 1 min

2/side x 4

+
For time:
15 squat clean 135#
30 cals assault bike
45 wall balls

18:12 (13:08 cleans, 2:17 bike)


Very satisfying workout.  Took awhile and was hot but I feel good about all of it, like progress is being made.  I stayed on the light side in the snatches because my shoulders are still so sore, focused on technique.  Front squats felt solid, keeping low back tight, but upper back does give at the heavier weights.  DL's went well, no pain in the hip/butt which is awesome.  'D' series took a lot of concentration.  The coach crituqued my single leg DLs and suggested I do them unloaded and beside the wall allowing the up leg to go back but keeping the hips level.  She said the way I was doing them with the knees together and 15# bar I was rounding my back and I have to admit I think I was.  The WOD was super satisfying because I didn't fail any of the 135 reps (which is 95% my 1rm squat clean).  I know they took me awhile and they were each a struggle but I know they are way improved.  I am learning that the key is catching over my center of gravity (not out front) and mostly tension in my back/core in the bottom.  I wanna even say some of the last ones were my best.  It made me happy.  Also...I am decidedly less afraid of wall balls after doing Karen with you.  I think I realized I had been being a bit of a baby and now I have a better self talk about them.  I did 22, 13,10.  Some of the time in the WOD was transitions...class was going on and I had to be pretty spread out.  Thanks!