”The unexamined life is not worth living.”
– Socrates –
12.15pm, WOD Part 1 – Technique and Strength
A. Snatch Segment Pull + Pull, (1+1)*3*4 sets @ 100% (of current 1RM), 70kg:
3, 3, 3, 3
B. Hang Snatch, 5*3 reps @ 70%, 48kg:
3, 3, 3, 3, 3
C. Snatch Push Press + OHS, (3+1) * 5 @ 100%, 70kg:
D. Front Squats, 3-2-1-1:
111/3, 120/2, 129/1, 136/1
PB! (+2kg) Edit: Not a PB at all. Thx Dave for pointing out I already did 138 before.. 😛
3.30pm, WOD Part 2 – Conditioning
E. ”Grace”, 30 C&J @ 135lbs for time:
Shame level: 2’55min, Goal: sub 2’30, Dream: Sub 2’00
Time: 2’26 min PB! (-29s)
Rest exactly 8 minutes
F. CCF’s ”3 More Challenge”, 6 min amrap increasing reps – 3-6-9-12… of:
- KBS 32kg
- Box Jumps, 70cm (fully extended stand on box)
- Hand Release Push Ups
Good to be back lifting again. Snatches was a bit awkward to get underneath the bar sometimes, but in general all technical lifts felt ok. Front Squat felt strong, 129 easy. 136 not so easy. Ugly rounded back, but I’ll take that PB.
Grace was actually planned for last week, but then my wrist forced me into the ”no weights week” earlier, remember? Only one gear to go with this wod, a little bit disappointed that I didn’t sucked it up and went for 20 reps in first set, think I could have. Speed is ok, conditioning not so much. A pb is a pb, but I think I should be a sub 2 min guy, this is one of the benchmarks that suits me best.
The ”3 More” is the same that we started at CCF for our members for this quarters challenge. Thought it would be only fair to our athletes if I at least knew what I was talking about before pushing them on. It was quite rough. No excuses, I wanted to get through the 15 round and more, but when I got taxed already after a minute I knew I should have taken a longer rest after Grace. Think I kept it together pretty well however, in all fairness I guess I should post the video of that wod too so that the guys can judge my reps, but just don’t feel like waiting up another hour to get it up. And besides, like I said in class today, you may judge but I will always be the Supreme Court.
So, you just have to take my words for it or hand in an appeal..