skill work

I am still quite tired today, so I did some technique and skill work on a few different things. Cleans (I normally do hang-power-cleans, and today I worked on the full deadlift-front-squat-clean), OHS, SDHP, and SP.

Cleans: 10-10-10 @ 67#
OHS: 7-10 @ 67#
SDHP: 15 @ 67#
SP: 5 @ 67#

still fairly torn apart from Cindy last Friday. And my legs are pretty shot from hard intervals yesterday. Go figure.

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.