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
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”
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.

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.