After staying up for the iPhone 7 pre-order, I took a needed rest day yesterday. I’ve had this crazy idea to try a 225# “Grace” for months. Today was finally going to be the day.
C&J Warm-up
- 5×45#
- 3×95
- 3×135
- 2×165
- 2×185
- 1×205
Heavy Heavy Grace
Oh boy, 205# was already feeling heavy in the warm-up. I got through 4 reps with 225# right around a minute in. Then I failed the jerk on the 5th rep. Enough of that! I am not fit enough; it would have taken me way too long to finish. So I rested up and lightened the load.
- 30 C&J (185#)
This was more my level. Tried not to rest too much and happy with the result. Made it through 11 reps before I started to reset between the clean and the jerk. Finished in 6:59, which is the time domain I was looking for. I was so uncomfortable after I finished, I had to get everything off. Then for a few seconds I thought I might actually puke. My splits every 5 reps were:
- 5 – 0:40
- 10 – 1:42 (1:02)
- 15 – 3:02 (1:20)
- 20 – 4:39 (1:37)
- 25 – 5:56 (1:17)
- 30 – 6:59 (1:03)
Really slowed through the middle.
Aerobic Capacity – Strength Endurance
Took a solid recovery time and headed outside.
6 Sets
- 25′ Broad Jump
- 200m Run (Target = 0:39)
- 2:00 Rest
Some of the instructions for this one said 10 jumps OR 25 feet. Using the distance seemed much better logistically to me, but after doing it I feel like I probably missed out on a lot of the intended response since I did the 25 feet in 4 jumps. I was easily under the target on the 200s every round since I didn’t mark off a 100m spot to check my pace. My run times were 36, 37, 36, 38, 38, and 37 seconds. Including the rests it took me 14:35 to finish.
Nineteen minute ROMWOD in the afternoon.
