(Swedish for: Hell yeah!)
”The Soul would rather fail at it’s own life than succed at someone else’s…”
– David Whyte
Let’s just get this clear, the happy expression from my side isn’t cause today’s training was that good. I’m just a little bit thrilled cause I was hoping for one thing for the FitAsFuck Competition’s Strength-part and now they decided to put that Bench Press in there!
I actually can’t complain about the other lifts either, but I’ll get to that further down.
4.00 pm, WOD:
A1. Power Clean (+jerk in some lifts), ”Max For Day”
60kg/3 (+1 J), 80/2 (+1 J), 90/2 (+1J), 100/1 PB! (+5kg), 105/F, 105/F
Sorry Marcus, I ”lied”, mixed up my previous PC.. 😉
A2. Bench Press, 90% of Max for Day:
80kg/10, 100/5, 110/5, 120/2, 130/1
B. 3 Rounds:
- 3 Power Cleans @ 80kg
- Max reps HSPU, nose to ground, elevated +5cm: 11 reps, 6, 5
C. Tabata Row, 20 sec on/10 sec off, for distance:
Started up with some Burgener and Clean High Pull with the technique ques CrossFitDave taught me last time and my power clean has never been easier. 100kg was like lifting cotton, well still a little wide landing so almost anyway, so I was very surprised when my timing was totally off for the two attempts at 105.
Bench press was light and I chose not to go higher since I didn’t have a spotter, and also to not get too sore in regards of the weekend.
Tabata Row… OK, no excuses I just suck at this. First four rounds, 114/113/108/105. Then 95/96/95/96, just wasn’t able to push my self 100% today mentally. Also, I stupidly enough chose to put the damper at 6, wich totally smoked my biceps, again. Some people never learn…
For the competition then. I really hope I will be able to be amongst the 62 guys getting through to the 3rd event, since I actually couldn’t ask for better excercises for 1RM-lifts. (Well, when my back is 100% deadlift would be better than Cleans but that’s not the case).
I have my tactics pretty clear and this is what I aim for:
- Shame level (starting weight): 90kg
- Goal: 100kg
- Dream: 110kg
Over Head Squat:
- Shame: 90kg
- Goal: 100kg
- Dream: 110kg
- Shame: 130kg
- Goal: 140kg
- Dream: 150kg
We will be able to start the OHS from a high rack pos (with arms extended) if we chose to. I have never done that however, so I will have to try that version tomorrow to see if it will be easier for me than to rack jerk it from behind the neck. There is also a ”3 attempts per excercise within a total of 9 minutes”-rule, making tactics very interesting. But as said, I have mine pretty figured out.
So, now it’s only a matter of getting through the first events ”7 skills for fail or pass” and to make a good enough score in the second one’s ”7 min amrap with KB-snatches, Sandbag Run & Burpees” to actually qualify for the strength event. Should be a piece of cake, huh? 😉