Swallow some pride… work on some form

Wednesday’s WOD:

Push Press
3-3-3-3-3

30-20-10
DB Snatch (45/30)
Sit-ups
Box Jumps

PP: 135-135-145-155-165

Metcon: 8:37

I didn’t try to go all out on the push-press today since I wanted to work on resting the bar on my shoulders and on the hip drive.  On the metcon, I still have a bad habit of starting the 3rd pull early, shorting the power from my hips opening.  For whatever reason, I seem to have a lot more problem with this using dbs than I do with a bar.  Next time I should probably try to use more weight as I won’t be able to just muscle it up.  Also, I finally decided to significantly lower my box jump height so I could work on a faster cycle.  The scaling on those was pretty good since I could only get 3 to 4 in a row at the end.  But I at least quit pausing at the bottom!

On a positive note, I was able to move through this WOD nearly continuously.  I’ve definitely noticed a significant improvement in this area since going paleo/primal.

Back Squat, Snatches & Double Unders

Monday’s WOD:

Back Squat
1-1-1-1-1-1-1

3 Rounds
100 Double-unders
15 Hang Squat Snatches (75/45)

Attempted 245 on the BS but failed.  I really think this was more of a mental failure since the muscle I’ve been having issue with in my nether region started bothering me again.  As a result, I decided to stop so I didn’t get a chance to try 235. I did at least get 225 once.

Metcon was 12:37 at 65 lbs. The snatches felt pretty good, and I should probably go up in weight next time, but I had to scale to 30 double unders so this this thing didn’t take me until Tuesday to finish. On the upside, I was able to get 7 DU in a row during the warm-up which is a new PR!

Quarter Gone Bad

Actually did this WOD yesterday (Saturday) but forgot to post.  Hopefully one day I’ll figure out how to change the post date.

“Quarter Gone Bad”
Five rounds:
Max Rep Thruster, 135/95 lbs, 15 seconds
Rest 45 Seconds
Max Rep Weighted Pull Up 50/35 lbs, 15 seconds
Rest 45 Seconds
Max Rep Burpee, 15 seconds
Rest 45 seconds

82 (17-17-16-16-16) @ 115 lbs and red & black bands

I was getting 4 or 5 thrusters, six pull-ups and six burpees per round.  One goal I had was to squat clean the first thruster to save some time, which I was able to do!  I probably could have gotten 7 or 8 pull-ups per round if I didn’t have to re-grip after 4.  Overall I was pretty happy.  Next time i’ll probably keep the thrusters at 115 to try and get 6 per round.

Heavy Day

Today’s WOD was:

Deadlift
5-5-5

Overhead Squat
3-3-3-3-3

I managed to get:

DL: 255-255(3)-255(4)

OHS: 95-115-135(1)-115-125

I definitely need to get used to being “uncomfortable” when doing dead lifts and need to remember to take a deep breath/ set my core.  For the OHS, I should be able to get more if I can remember to keep my wrists straighter.  Bent over wrists just create unecessary moments!

The diet was pretty clean with a few eggs and a little coconut milk for breakfast, chicken stir fry for lunch and some Moby Dick’s for dinner.

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