Cleaning Up

Feeling good today after getting a good night’s sleep in my own bed. Went in at 10am for another Kevin WOD.

Warm-up

4 Rounds

• 15s Jumping Jacks
• 15s Mountain Climbers
• 15s Air Squats
• 15s Lateral Hops

Olympic Lifting

Find 1RM Clean & Jerk

• 2 @ 135#
• 165#
• 185#
• 205#
• 225# (missed the jerk)

Felt pretty good so I went for it on my last attempt. After catching the clean I sat in the bottom of the squat for at least a second or two and felt like I nearly choked myself. I powered through the squat, which is only 10# below my last 1RM in the front squat. Set myself up for the jerk, but the clean took a lot out of me. I’ve only done 205# once in the jerk and never even attempted 225#, so confidence probably played a bit into the miss too. Next time! That was another 10# PR in the clean over the 215# that I just hit last weekend.

OLY WOD

10:00 EMOTM

• Power Clean
• Hang Power Clean & Jerk
• 20 Lateral Bar Hops

After finding the 1RM we used 70% of that so I went with 155# on the bar. Tried to concentrate on keeping my shoulders back and using good form in all of the cleans.

Plate Shuttle

2 Rounds

• 25# – 35# – 45#
  • 50y Weighted Run with a plate
  • 50y Sprint back
• 45# – 35# – 25#
  • 50y Sprint
  • 50y Weighted Run bringing the plate back

It was only 35 degrees outside, but it didn’t take long to warm up and not even think about cold.

WOD

12:00 AMRAP

• 10 MB Sit-ups (20# MB)
• 10 MB Cleans (20# MB)
• 10 Russian KBS (44# KB)

I did 7 rounds plus the 10 sit-ups and 9 of the cleans.

Really good WOD today with a lot of different work packed into the hour.