Fitness-10/5-thruster/squat clean/front squat, "Triple Seven"

Monday WOD

We started out the day with some strength work and it felt great to get under some weight. It's been awhile since I did anything heavy, going on a couple months really. I haven't done anything max effort since before I left for my trip at the end of August. I'm stoked to start working on getting stronger again. Today we did the following progression, trying to hit a max effort front squat on the last set:

Thrusters
-7 x 95#
-7 x 135#

Squat Cleans
-5 x 185#
-5 x 205#

Front Squat
-3 x 225#
-3 x 235#
-3 x 245#

It all felt pretty heavy. I definitely have a ways to go. Not only did it feel heavy but it really gassed me out. I guess that's what happen when you go too long without getting under some weight. I certainly plan to get way more consistent with my strength and power work again. The cleans and thrusters went suprisingly well and even though they had me sucking wind, I probably should have gone heavier. But the front squats kicked my butt and I needed a spot on that last set.

After this we went after the following wod, a 7 minute amrap:

"Triple Seven"
-7 x hang power snatch, 115#
-7 x ring dips
-7 x knees to 'bows

score=2+7 snatch+5 ring dips

The snatch and ktb's were cake for me on this one. The dips were awful. I didn't even get the first set unbroken. The second set took me 4 tries. And I failed on 5 attempts at a 6th ring dip during the third round as time expired. I was pissed at myself. I was on the rings with almost 2 minutes to go in the wod and couldn't finish the dips. Just a frustrating one for me.

I finished the day with a little bench press. It'd been a while. We don't have a bench so I ended up doing a 3x5 laying on a foam roll. This turned in to quite the stablization exercise. Sets were as follows:

-5 x 185#
-5 x 205#
-5 x 205#

Pretty productive day.