Day: July 13, 2012

Long and Heavy

This morning when I woke up everything was sore. Everything. Maybe it was the way I slept or maybe I’m recovering faster and faster, because a few hours later I was feeling just fine. I skipped doing a workout out at the lake, which let me pack up and drive home so I could hit open gym at Survival Fitness. I was really looking forward to some heavy barbell work after being away on vacation with only dumbbells to work with.

Warm-up

  • 400m Run
  • 2 rounds
    • 10 PVC Pass-thrus
    • 10 PVC OHS

Strength

Deadlifts

  • 10x 135#
  • 5x 225#
  • 5x 255#
  • 5x 285#
  • 5x 305#
  • 3x 325#

Deadlifting felt good. My grip gave out on the last set so I was only able to get 3 reps. I think that’s more than I’ve ever done for 3 reps, so no complaints.

Power Cleans
* Every minute on the minute for 5 minutes I did the associated number of reps with a weight. After 5 minutes I took about 2 minutes while I changed weights and recovered a bit before starting on the heavier weight for the next 5 minutes.

  • 7x 115#
  • 4x 135#
  • 2x 155#
  • 2x 165#

I’ve never done anything quite like this so it was an experiment. After completing my reps, I had about 30 seconds left in most of the minutes, with slightly more when I got to the last two weight with only 2 reps each. A few months ago 165# was my clean PR and here I am doing it for reps!

WOD

4 rounds

  • 25 HR Push-ups
  • 25 Wall Balls (10′ with 20# MB)
  • 25 Sit-ups
  • 25 Box Jumps (24″)

My plan for this morning was to do “Angie” and I was still thinking about doing it at open gym, maybe with a modification like you see here to turn it into 4 rounds of 25 reps each instead of 100 straight of each movement. After doing the deadlifts and the cleans, my hands were is rough shape and I was close to having some blisters and rips, so it was an easy decision to skip pull-ups.

I decided to substitute wall balls for air squats since I hadn’t done any while away on vacation. Instead of pull-ups I threw in box jumps thinking it would be my rest station. After killing my legs with deadlifts and cleans it was rough to jump. I couldn’t rebound at all.

I completed the WOD in 23:01. Nearly 2 solid hours of work and a great way to come back to town.