Thrusters / HPC / SDHP

Today: AMRAP in 15:00 of (all exercises at 55 lbs):

1. 5 thrusters
2. 7 hang power cleans
3. 10 sumo deadlift high pulls

Warmup:

A. 5′ barefoot running. Ankles not doing great the past few days. Don’t know why.
B. 2 x 15 pull ups
C. Assorted air squats, cleans, light deadlifting

WOD:

10 rounds in 14:47.

I did this workout at the end of August, using 45 lbs. for all exercises. I completed 8 rounds in 14:14. This was a big improvement. I used a hook-grip on the HPC’s and SDHP’s, which helped a ton.

Sweat Heaven…Thruster / HPC / SDHP

“GOAL for TOMORROW:
After 4-straight days, my goal is to stay away from the gym tomorrow. A round of golf would be nice!”

F*ck it. That is what I thought at some point last night after beer #3, or early this morning, and then I decided to do the WOD. After 30′ of barefoot running, including 5′ of 15″ fast / 15″ easy, I did the following:

AMRAP in 15′ of:

• 5 Thrusters
• 7 HPC
• 10 SDHP

All using 45#.

After doing Cindy in Bozeman last week with JEaster, I was really torn up. My hips and elbows had taken a severe beating, so I approached today’s workout with a bit of apprehension. Relative to myself, I am stronger mentally than I am physically. And what I learned last week was that I am improving strength at a rate that is faster than I am building connective tissue. So, I have to be careful with these types of timed workouts.

“Thruster” = combination: front-squat to shoulder-press.
“SDHP” = wide-stance deadlift with narrow grip, finishing with high pull to top of chest.

8 rounds in 14:14.

Not great, not bad. My technique on the HPC’s needs work, and the weight today was light enough to keep form in mind throughout the workout. By the end, I was the sweatiest I’ve been in a long time. Sweet.

Saturday Aug 22

I made it back to VT today. Caught a cab from the airport to Chez Dezotell and picked up the ole’ SOX NME (my ride). I was going to stop to hit some golf balls at the Catamount course in Williston, but I didn’t have my golf shoes. So I headed back to GMVS and got in a workout. On the menu was Hang Power Cleans (7×1), however I haven’t done these since I was still training in ’05. I decided to do some HPC’s with work on technique, moderate-weight squats, and deadlift.

warmup: row 5′.

WOD:
back squat
5 x 45
5 x 65
5 x 65
5 x 95
5 x 115
5 x 115
3 x 125
2 x 135
3 x 135
5 x 115

HPC:
10 x 45
6 x 65
6 x 85
6 x 85
5 x 95
3 x 105 bad form
2 x 115 bad form
5 x 95

cash out:
handstand practice: 10″, 15″, 20″, 20″
med-ball lateral: 50 reps
back extensions: 25 reps