Skill Practice
Jerk Progressions

WOD
3 Rounds
400 M Run
5 Presses
5 Stationary Barbell Lunges/Leg
400 M Run
5 Handstand Push-ups
5 Walking Lunges
(M: 95lbs, W: 75lbs)
*Time Recorded

I rowed the runs (of course) and used only 25 lbs for the presses / stationary lunges.  I can press the rx weight, but my knees are so weak…I can’t get up from the bottom of the lunges with even half that weight.  So that stinks, but I’m working on it.  I did the pike mod for the HSPUs.

My time was 24:42.

Skill Practice
Muscle-ups x2×5 rest 3:00
or
Muscle-up Progressions (rings to ribs, rings to hips + transition) x1+1+1×5 rest 3:00
*Post notes to comments

then

Strength Endurence
7 Rounds
5 DB Push Press (55lbs, 35lbs)
5 Kip Pull-ups
*Time recorded

I am so heavy, I didn’t get much progress on the muscle-up progression.  I used 20 lb dumbbells and my time was 5:21.  I did jumping pullups.

A year from now, my description of this wod will be: RX, baby!!!

Skill Practice
Clean Progressions

Lactic Power Test
4 Rounds
400 M
Rest 4:00-5:00
*During rest, complete:
1-2 Cleans @65-75%
3-5 Strict Toes to Bar

This was fun one.  More practice on cleans after my Oly class last week.  My fastest 400m was 4:41 (row).  I did knees to elbows and used 35lbs for the clean.  I wanted to keep it light and really work on my form.

Strength
A1. Front Squat x2-3×5 @21×1 (80-90%) rest 1:00 - 70lb PR!
A2. Hip Bridges x10/leg x5 rest 2:00
B1. Snatch DL x3×3 @x310 (80-90%) rest :45 - 95lb
B2. V-ups x10-12×3 rest :45
B3. Glute Ham Raises x6-8×3 rest :45

I had to do the front squats Frankenstein-style bc my left wrist is a little jacked up.  The hip bridges I don’t do so well as I am a little too fat.  Working on that one.  It was fun day and my wrist is much better. 

Upper Body Strength Test
A1. Close Grip Bench Press x3×5 Rest 1:00 - New max 125 lbs!!
*Try to find a new 3 RM
A2. Lateral Monster Walks x:60×5 Rest 2:00
*CGBP Recorded

then…

3 Rounds
10 Burpees
10 Hip Power Snatches
*Time Recorded

My time was 5:31.  I used 25lbs for the snatches.  My left wrist is stiff and bugging me, so today had to be burpees.  This was fun one.  I like lifting heavy shit.

Skill Practice
Double Under Progression

Aerobic Training
“The Double Russian”
5 Rounds
20 Russian KB Swings (12kg)
20 Double Unders (singles x2)
20 Russian Step-ups (total)
20 Double Unders (singles x2)

My goal is to get a double under or two.  My time was 14 something.  I was one of the last, but that doesn’t bother me anymore.  The step-ups hit on a huge weakness with my bad knee and take some time for me to finish.  This was a fun one.

I went to a 1-1 Oly lifting training class today with Chad Vaughn.  In an hour, in all the practice, and drills with the pvc pipe, I got one hang clean.  My feet hit the ground (BAM!) for the first time ever.  I leaned back at the right time and it went great.  He’s willing to work with me on getting my squat depth and my form (even with my injury).  It was truly awesome.  Next class will be the 21st.

4 Rounds
3 Deadlifts (build to 80% of your 1 RM) 
rest :30 
5 Dips 
Rest 2:00

then for time…

4 Rounds 
10 Deadlifts @ 135 lb, 95 lb
15 Push-up 
20 Double Unders

Claudehammercy.  It looks innocent, doesn’t it?  After upping the intensity of the dips by elevating my feet, I totally burnt my arms out.  By round 2 of the timed portion of the WOD, I could not string two push-ups together.  It was awful.  My arms felt like bricks.  I struggled and flopped around until I got them done, but my time was the longest of anyone all day.  I did rx the weight for the deadlifts and did 40 single unders per round.

On the way back to work, I had to put my husband on speakerphone because my arms could not support the weight of my phone against my face.  Ugh.  I’m going to be working on pushups in my free time.  That was ugly.