Saturday WOD-clean and press/deadlift
The workouts for next weekend's qualifiers have been announced and today we set out to go through them in preparation. The first workout is a max effort lift in the clean and press (not a jerk or push press, but strict press starting from the ground, then to a front rack, and finally, going to over head without any help from below the waist) and deadlift. You get 3 attempts of each. Pretty cool to have one of the events be a max effort strength event. Today I found out I'm a ways away from my pr's in each of these lifts. But I believe with some strategic work this week and a ton of adrenaline next weekend, I should be able to pr in both lifts. Today, my efforts were as follows:
clean and press (pr=185#):
2x 155#-succesful attempt
1x 165#-succesful attempt
1x 175#-2 failed attempts
deadlift (pr=435#)
1x 405#-successful attempt
1x 435#-2 failed attempts
I was rather disappointed with my efforts but can't say I'm surprised. I haven't trained heavy deadlifts in a couple of months (when I pr'd) and it's been even longer since I really spent any time training the press. I'm still very excited for the competition and trust I'll be fired up and ready to rock.
The second workout for the qualifier is 5 rounds for time of:
-3 muscleups
-30 wallballs, 20#ball/10ft wall
-6 sumo deadlift highpulls, 60kg
We weren't able to give this workout a go due to a lack of a place for big tall guys like me to work on muscle-ups. We have rings at the gym but they hang from our pullup bars. I need more room to have a legitimate chance. I've never done a muscle-up. But I haven't tried in a long time and believe I might be able to rip a few out. But maybe not. I'll be attempting this wod in the next day or two. Stay tuned.
