Oly/Gymnastics Project – Month 1, Week 3, Day 1

16Jan12


Paleoites – Missing your Cap’n Crunch yet?

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Pre-WOD
redline (Otherwise known as the “systems check”. This didn’t go so well)

5 rounds
6 pistols (various levels of assistance according to that second’s mood) – 1st 3 rounds / 5 air squats – 2nd 2 rounds
3 V-situps
1-2 handstand pushups w/ abmat – 3 rounds. Last 2 rounds 1 HSPU with 10# plates. 3 strict pullups – 2 rounds

WOD
Power Clean Push Jerk
35(3) – 65(3) – 85(1) – 105(f) – 105 (1-1-1) – 105 (f-f)
Was supposed to get 4 singles. Managed 3 solid ones. Considering how blah I felt this morning, was thrilled I could put this weight up at all.
On all fails, made the clean no problem. Issue with the jerk. Pressed out 2 of the 3 completed reps.

Back Squat
85(5) – 105(5) – 120 (5-5-5)
Shocked this weight felt solid. Especially since the warm-up reps felt so heavy. Suspecting it’s because I took more rest (ie – talked to Bob). Thanks Bob.

Ran out of time at 6:30. Just as well – needed to take lots of rest in between sets and didn’t have the energy to superset today.

Leftover things to do – 5 sets of reverse hypers. Will tack this on to another workout. May also tack on more HSPU depending on how much time things take over the next 3 days.

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