Tuesday WOD
Got after it today. Started with more strength work we call the "Trifecta." Thrusters-squat cleans-front squats. And then I got the bright idea to add back squats into the mix. My sets and reps looked as follows:
Thrusters
-7 x 115
-7 x 155
Squat Clean
-5 x 185
-5 x 205
Fronts
-3 x 225
-3 x 235
-1 x 250
Backs
-5 x 225
-5 x 255
-5 x 275
Wasn't feeling that strong today, especially towards the end of my sets as fatigue was taking its toll. But, it was still an improvement. The thrusters weren't max effort, meant to be more of a patterning warm-up. I think I'm good for 7 x 185-205 there. Squat cleans were suprisingly tough today, I was feeling it. The front squats were heavy but I really thought I'd be good for 3 @ 250. I fought the second rep for about 10 seconds and ended up dumping it. Next time. The back squats ended up being about 90%. My legs were toast at that point and max effort didn't seem wise.
After this, I went after a push-up test on the rings. Test was un-timed and going for max reps possible before failure. Standards: break in plank consitutes failure, toes at same level as hands (feet up on box), shoulders break the plane of the hands on the descent, full extension of the elbows at the top.
score=15
This one wrecked me after all the press work yesterday. I felt great through 12 reps and then, quite literally, failed hard. I'll look to give this one a go again in a few days when I'm fully recovered.
Finished the day with a 500m row test for time.
time=1:24:7
Not bad here after 10 sets of squats. Missed my pr by just over 1 second though. Last time we tested, I put up a 1:23:3. My lungs were there today but my legs and back weren't. I have a lofty goal of a sub 1:20 for the 500m. Some day.
Subscribe to:
Post Comments (Atom)
Dang dude, this is a ton of work in one session, you're an animal. My legs hurt just from reading this post.
ReplyDelete