Friday, 29 April 2011

Skill
5 Sets:
3 Power Cleans
3 Front Squats
3 Jerks

WOD
7min AMRAP
3 Thrusters, 100#
3 Chest 2 Bar Pull Ups
6 Thrusters
6 Chest 2 Bar Pull Ups
9 Thrusters
9 Chest 2 Bar Pull Ups
Continue to add 3 reps for each exercise for each successive set until time runs out.

Post loads and rounds/reps to comments.

RESULTS
Skill: @85#
WOD: 81 reps. I was 9 short of my goal. Steve warned that the C2B pull ups was the hardest part of the WOD, so I took his advice and took 3 and 6 steady. I definitely felt it at 9 and had to break up 12 into sets of 3 to get through it. As for the barbell, I dropped it more than I wanted to. I should've taken more active rest rather than dropping the bar. I also should have been more explosive with it. I tended to be more conservative in the movement since I wanted to try and conserve energy for the C2B pull ups. I probably would've gone faster if Grant had decided to show up and do the WOD with me. But I was solo, so it's hard to chase a virtual training partner.

This was the only WOD that I considered re-doing only because I was not satisfied with the results. I know I can get 90 reps, I just ran out of gas on the C2B pull ups. I guess that means I'm adding more C2B pull ups into the programming either as part of the warm up or substituting C2B pull ups any time I pull ups are programmed.

I'm also coming to a close on the oly lifting bias. I may extend it one more week since the first few weeks were shaky actually getting in the skill work while trying to conserve enough energy to take on the CF Open Games WODs. I've definitely gotten more comfortable in the oly lifts so one more week wouldn't hurt. Plus I really want to work and improve on my OHS. Wednesday's WOD proved that I'm still lacking in my OHS capacity. Time to fix that weakness.