Tag: Split Clean

Labor Day

I’m a little tired today, but it was nice to sleep in my own bed last night. Still coming off the high from the Level I Course.

Warm-up

5 rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

WOD

“Erin”
5 rounds

  • 15 DB Split Cleans (35#)
  • 21 Pull-ups

The last time I did this I used 40#, which is Rx. Decided to step it down a bit today and try to keep intensity higher. I finished in 16:10, compared to 21:13 with the 40s. I could have got by with the 40s and probably broke 20 minutes today with them.

Finisher

50-40-30-20-10

  • AbMat Sit-ups
  • Lying Leg Raises
  • Plank (seconds)

This was killer. I finished in between 19 and 20 minutes.

Strength

Matt was going for his 1RM, so I worked in with him on some sets.

Deadlift

  • 5 @ 225#
  • 5 @ 265#
  • 3 @ 315#
  • 3 @ 315#
  • 10 @ 225#

In that second set at 315 I felt it a bit in my back so shut it down and did the fallback set.

My Favorite Burpees

I’ve been extremely sore from all of the wall balls yesterday. Ass, quads, hamstrings, you name it. I did make it out and walked 18 holes of golf this morning for the first time in nearly two weeks. I think that helped to keep things a little loose.

I’m using my standing desk station for the first time today while working. Hopefully I can get these back issues cleared up and get my spine back to normal.

Warm-up

10:00 EMOM

  • 10 Burpees

I loved this! I went all-out for my burpees in every minute and was done in less than 24 seconds each time. The rest period allowed me to catch by breath and go at it hard again when the next minute started. Pretty cool way to get 100 burpees in 10 minutes. Did I mention how much I loved this? 🙂

Strength

10:00

  • 10 KBS (55#) during the odd minutes
  • 10 Shoulder Press (30# DBs) during the even minutes

When you complete your reps for the minute, the rest of that minute is rest. We were supposed to go heavy for the KBS, but since they are so back intensive I took it easy. I probably should have started with the 35# DBs and had the 30#s handy, but by the end the 30s weren’t super easy either.

WOD

5 rounds

  • 15 Split Cleans (30# DBs)
  • 21 HR Push-ups

When we went to start this one, I was glad to have the 30# DBs, because I would not have been able to keep up the intensity with heavier ones. I had to take a short break around the half-way point of each round. I tried to get 11 reps of push-ups in at the start of each round and then do 5s to finish it off. By the end though, I was doing whatever I could to get them done. Finished in 14:31.

Skill

45s Rack Position Holds

We partnered up and switched off with the bar. I think I got in 3 reps. This was kind of weird, but maybe it’s just because my rack position is pretty good. I’m lucky enough to have good flexibility in my wrists and can keep my elbows up pretty good.

Hero: Erin

Even though I worked out or ran Monday through Friday, I still put on 5 pounds during the week due to all of the food and deserts I ate at the work meetup in Florida. I’m home now so will get back to Paleo and should be able to drop the weight by the end of the week.

Today was my first workout at the new Survival Fitness location. The pull-up rig is much nicer than the moving bars at the old location, because this thing doesn’t budge.

Warm-up

  • 4 rounds
    • 15s Jumping Jacks
    • 15s Air Squats
    • 15s Mountain Climbers
    • 15s Squat Jumps
  • 30 Squats (holding PVC as if it were a pole)
  • 20 PVC Pass-thrus
  • 30 PVC OHS

WOD

“Erin”
Five rounds

  • 15 DB Split Clean
  • 21 Pull-ups

The workout calls for 40# DBs, so that’s what I used. The split cleans ended up being much harder than expected. I split them up into 3 sets of 5 during every round. In the first round I knocked out 15 kipping pull-ups in a row for a new unbroken PR (beating 12 as my previous best). I finished in 21:13.

For the rest of the class we did some mobility work.