”Don’t ask what the world needs. Ask what makes you come alive. Because what the world needs is people who has come alive.”
– Howard Thurman –
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11am, WOD Part 1
A. WU Series: 2 Clean Long Pulls, 2 FS, 2 PP, 2 Jerk Behind the neck, 2 Press behind in split pos
B. 5*Clean Complex: Power Clean + Front Squat + Clean + Split Jerk (hold 5 sec in split):
61kg, 70, 79, 84, 89/F (missed clean)
C. 4*4 Hang Snatch High Pull, (Flat Footed):
43kg, 43, 48, 52
D. Death by OTM Back Squats @ 70% of 1RM (Cap 20 mins, lol):
10 Rounds done
2.30pm, WOD Part 2
E. 5 Rounds for Speed:
- 3 Power Cleans, (70kg/79/84/84/84)
- 5 HSPU
- 7 Burpees
- 9 Calorie Row
Back Squats is something I plan to steel from Blair Morrison where you first use 70% for 5’s otm first week, 80% for 3’s and finally 90% for 1’s. That dude is so insanely strong don’t know how he push through for 20 sets of this, but I was pretty smoked after my 10 (which will be the goal for the first 3 weeks, then I will restart). Mayyybe I could have pushed through a couple of more rounds, considering how stiff my legs was afterwards I’m pretty glad I didn’t.
Speed Intervals was a bit OPT-inspired I guess, wanted a lot of intensity and long rests. Really liked it and was quite surprised how much I could shave on the last round when I told my self to harden the f*ck up! Gonna use these kind of wods 1-2 times a week.
Been eating really well lately and to about 90% with really good meal timing, seems to be paying off in a lot of energy, that and the newfound inspiration for coaching leaves me very happy after a long shift in the box! That said, happy if I can walk tomorrow, my legs are not exactly jolly right now.