Tag: PVC OHS

PR on the OHS

I went to the 6pm Olympic Lifting class again. Did more drilling on the snatch, some snatch balances, a bit of cleaning, and then starting work on the jerk. Good stuff.

The side of my head is still pretty sore, but the top area feels fine. I really wish I could go off the Vicodin today. At least tomorrow I can finally run water on my head!

Warm-up

  • 30 PVC Pass-thrus
  • 30 Air Squats
  • 30 PVC OHS

Strength

5×1 OHS

Was looking to set a nice PR today and it was not a disappointment. I did a set of 5 with the 45# bar and then did 95#, 115#, 135#, 145#, 155#, and 165#. My previous PR was 145# so after getting 165 I shut it down. The lift felt pretty good but I didn’t want to get greedy.

WOD

21-18-15-12-9-6-3 *

  • OH Lunges (35# Plate)
  • Thrusters (40# DBs)

* After each round do 15 AbMat Sit-ups.

I went a little out of my comfort zone by using 40# DBs for the thrusters, but it worked out pretty well. I finished in 16:55.

What Do You Get When You Cross a Burpee With a Pull-up?

My lats are a bit sore from the C2B pull-ups earlier in the week and all of the upper body work we did yesterday. Went in for the 9am class this morning.

Warm-up

3 Rounds

  • 30s PVC Pass-thrus
  • 30s PVC OHS

Strength

5×3 OHS

I missed out of the 5×5 last week because I was resting for the competition. It’s been awhile since I’ve done any overhead squatting, so I was excited for this. I warmed up with a set of 5 using just the 45# bar and then my working sets were at 85#, 95#, 105#, 125#, and 135#. That last set was pretty shaky, but I managed. I set my 1RM at 145# about a month ago, so it felt good to get in 3 reps at 135#.

WOD

100 Burpee Pull-ups (aka GI Jane)

This is harder than it looks. Not quite as cardio taxing as doing 100 straight burpees, but the jumping adds another dimension. The bar was at a height where I could grab on to it flat-footed. I’ve seen videos where they recommend using a bar that is 1 foot above your reach. We don’t have anything like that and that doesn’t sound like fun either. I finished in 9:50.

Finisher

5 Sets

  • 10 Quarter Get-ups (each side)
  • 90s Rest

I started off with the 44# KB in the first set, but barely got in all 10 reps on my left arm, so I dropped down to a 39# KB for the last 4 sets. I also knocked out 5 close grip dead hang chin-ups to work on some strength.

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.