I’m feeling good after the rest day yesterday. Matt is out-of-town for the weekend so I offered to help out with the weekend classes. Today was sort of on open gym and I was looking forward to testing out my back as well as trying a few things that are part of a competition I’m doing in October.
- 400m Run
- Various stretching, including PVC pass-thrus and around the world’s, PVC OHS, world’s greatest stretch
- 30 Clean and Jerks (95#)
This one comes straight out of the competition. I’ve been staying away from cleans for the last couple of weeks because of my low back. It felt pretty good doing this today. I finished in 2:42 without too much of a push since I was doing it by myself. A month or so ago I used 125# and did it in 5:10-ish, so I’m confident I can get down around the 2 minute mark.
- 5 Deadlifts (225#)
- 5 HSPU
I’ve also been staying away from deadlifts because of my low back. These felt really good and easy. All of the HSPUs were strict and unbroken.
- 10 Thrusters (65#)
- 10 Pull-ups
The competition has “Fran” but the beginner division, which I’m competing in, only uses 65# and does jumping chest-to-bar pull-ups. I figured this was a good way to build up for it. I should have gone heavier with the thrusters and maybe did fewer reps there. Everything here was unbroken as well. I’ve never been able to do that many rounds of pull-ups unbroken like that.
- 30s Row
This a great one for conditioning. Go all-out for those 30s and then catch your breath for the next 30s.
I’m really happy with how my back handled the workload today. I wouldn’t have been able to do this 2 weeks ago. I’m in charge of making up the WOD for tomorrow’s classes, so that should be fun. It’s going to be some kind of partner WOD.