Thursday 16 Feb 12

CFDC

CFWU

Clean pulls 5 x 5 @ 80kg

Metcon: As a team of 2, complete AMRAP in 8 minutes of:

Push press (115#)
Shuttle run

50 (me) + 56 (Mark) = 106

Then, as a team of 2, each partner completes 3 rounds of:

12 burpees (hand-release)
24 Ab-mat sit-ups
50 foot bear crawl

8.48

Notes: Huge volume tonight. I wasn't expecting any additional work because of the two metcons, but Chris had me work heavy clean pulls before class. Insructions were to use 90% of 1 RM, but I don't really have a true 1 RM right now on the clean. My max of 95kg was a sumo, power clean last year at the Baltimore Open. The most I've even squat cleaned is 80kg. So, I worked up to 80kg and it was very taxing. I decided to keep the weight there and focus on getting a huge pull with the shoulders. Each set was extremely taxing. Class was awesome because we revisited the two workouts from last month's Smackdown. I knew my numbers from the push press/shuttle run workout were 25/15/8, so my goal was to beat those numbers each round. Tonight, I managed 26/15/9, which is a nice improvement considering my legs were gassed from the clean pulls and my shoulders are still banged up from Tuesday. The burpee/sit-up/bear crawl workout was really difficult. My arms were shot from the push presses, so it was really difficult to get pop out of the bottom of the burpee. I even reached failure in my abs during the last round of sit-ups. Everyone was making fun of my bear crawls because they looked so funny. It turned out to be a great workout and I've definitely earned a rest day on Friday.

Plan is to work speed/accessory lifts on Saturday. I guess we're gearing up for a substantial beatdown on Sunday, and then it will probably be a lighter rest of the week leading up to the first Open event next Saturday. I'm getting really excited.