Another incredible day. 92.5 flew up. I was pretty confident with 96 and it went up pretty fast. I didn't have time to try more, but I think I would be 75% to get 98. I would still be happy with 98 in 6-7 weeks when we test it and ecstatic with 100. My bench is up 8.5kg this year!!!
I could definitely box jump higher, but I was sensible and didn't want to risk a bloody shin. I think it was 37 inches.
This metcon was written for me and gaming it. Row was as slowly as possible to get your HR down by 10 beats and then do the rest as fast as possible. Our gym has a lot of ex runners/triathletes/cyclists who also used to bench a lot. So usually I'm middle of the road in a cardio workout and top for strength. I was 1st or 2nd in snatches/cleans/jerks. Today, I was middle-ish for strength (6/23) and higher in cardio (2/18)!
I'm on a roll and loving training. Strength is up, gymnastics is up. I just need to bash out some cardio before the Open. Deadlifts was a 1RM test before the cycle, but I did a surprisingly easy set of 5! I had like 5 reps in reserve I think. I might attempt a 5 rep PR in 2 months with 140x5. I think I could deadlift 170 now, but I will not attempt that.
I surprised myself with a strict HSPU PR! My previous one was from lockdown, where I was 5kg lighter and all I could do was bodyweight stuff.
I switched coaches for my 1 on 1 session and this time it really helped. She really nailed down some basics and I think I know what I need to do to really clean up my kipping form.
Tomorrow is an absolutely vile workout. Stay tuned.
Quote:
Originally Posted by feel wrath
Congrats on the PR!
Thanks! I'm going to the cricket on Saturday. I hope it's still a contest by then (or even still going on).
This is my monthly reminder to not do 3 hard days in a row. I was hungover and had done 2 short and hard metcons in the last 2 days and today was pointless. I couldn't work on pull-up form under fatigue, I didn't have the WIM to go hard. I should have done an hour of easy cardio.
I am not a fan of these weightlifting classes. It feels like we're doing too much and not enough coaching. Hot as balls. I prefer 15-20 minutes of weightlifting 3-4 times a week, so I remember my cues. Now it feels like I just forget what I'm supposed to remember when I go once a week and do it all in one session.
Strength
Tempo Front Squat: 81x3x5 (3 seconds down)
Gymnastics
Weighted Pull-up: 15x5x4, 10x5 (super setted with front squats)
Metcon
2 Sets
21-15-9
Dumbbell Front Squats (2x22.5s)
Calorie Assault Bike
-Rest 1:1 between sets-
15:18 - 17.5kg DBs, row
Set 1 - 4:58 - ave HR 175, max 185
Set 2 - 5:22 - ave HR 179, max 187
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Front squats were really low RPE even with 3 seconds down. Weighted pull-ups were stupidly programmed. It said 5x5 at 50% of 1RM we tested last week. Surely, you have to use weighted pull-up percentages on body weight + your max weighted pull-up? Someone with a 5kg max weighted pull-up, isn't going to do 5x5 at 2.5kg. Anyway, I obviously couldn't do 5x5 at 50%, and started at 42% and then dropped down.
The metcon was no fun because it was really hot and my allergies are back.
Metcon
Teams of 2
AMRAP 15:
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (9/6kg)
4+13 - ave HR 178, max 185
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I thoroughly enjoyed the first part. Deadlifts felt light. I could have done 6 per round for strict HSPUs. I was dreading the metcon due to hayfever and it was miserable.
Blah. Snatches and cleans felt off. I didn't feel snappy. I didn't feel like I was getting under the bar fast enough. Jerks felt good. Weightlifting is so frustrating.
Metcon
3 rounds for time: (15 minute cap)
400m Run
20 Toes to Bar
20 Sit Ups
13:08
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Fun metcon. I started going back at 8am and it's nice because there are 3 of us who are at similar levels and they are both nice guys. I decided to try and be reckless for once and did the first set of toes to bar unbroken and wanted to see what happened. Disaster obviously! Round times were 3:24, 4:40, and 5:05. My HR hit 192 after that unbroken set. The second round was 8+4+4+singles. The third round was 4+4+singles.
Another really fun day. Today was deficit deadlifts, but I noped out. 135x2 is a long way below my max, but still the heaviest I have deadlifted pain free. I can safely say my back is 100% now. It's mostly from just being smarter with training volume and managing that.
Handstand pushups felt great from a deficit! 5x4 wasn't really hard.
Metcon was brutal but fun. I paced it well so I suffered only in rounds 4 and 5.
A great weightlifting session after a while. I'm starting to enjoy these. Everything felt good for once! I worked up to 5kg under my PR for both and there was no doubts about failing. Jerks felt as good as ever. I switched to power cleans somewhere in the middle because my tennis elbow was acting up. Fun.
Usually when it gets past 80kg, I tend to use my arms more, split shorter, and it looks ugly. Fixing my start position has done wonders, who would have known
Holy hayfever. I nearly didn't go. It's way too hot in the UK. This entire thing was me rowing and running at an easy pace and getting my HR down from 180 to 170 and then the manmakers (burpee, pushup, 2 rows, squat clean thruster) spiking my HR.
Tuesday, Wednesday, and Friday's metcon are SO fun. And it gets better and better leading to Friday's, which is the goat metcon.
Strength
In the Hole Front Squat + 1 Front Squat: 95, 95, 95, 95 ,95
Gymnastics
Weighted Pull-up: 20x2x5
Metcon
3 Sets:
AMRAP 3
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs, 24"
-rest 1:00 between sets-
49 reps - 16,16,17 - max HRs 185, 191, 195
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I am really loving training at the moment. 5 days a week - 4 crossfit and 1 weightlifting. Squat/bench/deadlift is taken care of during classes. I don't have to think about planning anything extra.
More FPS with in the hole front squats, but they felt easy enough.
Loved the metcon, but it was brutal. HR hit 195 in the last set which is the highest since I've got my chest strap back. It was the first time doing a complex like that and it was fun and new! I dug deep in that final round because I had 10 seconds less (1:15) to do the BBJO.
2 complaints today, 1 at myself and 1 at the programming
I am an idiot for attempting this Rx. My lower back blew up. I'm making fewer and fewer of this stupid decisions of late, so I am not tweaking my back. But I need to be making 0 stupid decisions. Injuries are not worth it. 90kg deadlifts and 50kg squat cleans would have been good.
The second is the weights on this. It is meant to be a variation of Linda. Linda is bodyweight bench presses and 3/4 bodyweight cleans. Why on earth are we doing bench presses at 45kg total and cleans at 60?! I understand it was because of lack of barbells in class and maybe a lack of benches. But surely just do 60kg bench presses and 22.5s for the cleans? The bench presses were a joke in this metcon and a complete non factor.
Metcon
Part 1 - 6 minute cap
800m Run
Use the remaining time to find a heavy snatch
-Rest exactly 2:00 then start Part 2-
Part 2 - 7 minute cap
8 Power Snatches, 61kg
800m Run
67.5kg, 4:09 (50kg snatches)
-----------------------------------
Full day and an amazing day. A deadlift at 140 felt joke easy. 5x5 strict HSPU felt pretty easy as an EMOM.
The metcon was the GOAT metcon. I think it was a quarterfinal or semifinal event with heavier weights. I did the run in 3:30 ish, then snatched 60, 65, and 67.5 All power. I think 70 was pretty doable. I'm thriled with how easy 67.5 was after an 800m run.
The instructions for the second part were to do the snatches unbroken. I would have loved to do 8 singles at 61 otherwise. 50kg snatches unbroken was so easy again! I could have done 55. But I left the gym feeling great and feeling like I nailed the RPE on the session. Max HR 192.
Saturday weightlifting is so much fun! Snatches felt really really off. I even dropped down after 57.5. Then my coach told me I am opening my back too early and to stay over the bar until mid thigh. Boom. Snatches felt great again!
I applied that to cleans and my cleans felt the best ever! I was pretty tired (and hungover), but decided my C&J PR was low hanging fruit and I could do it even when tired. My tennis elbow was also like 4/10 and was hurting. The jerk got shorter, but still felt comfortable enough.
I'm going to be sensible and not do heavy cleans for a while until my tennis elbow is better again. And then 95 should be a formality, and road to 100.
Phew, a full day. I need to reduce RPE on weighted pull-ups. I follow the percentages for front squats and they are fine. The percentages for weighted pull-ups are weird and I just need to be smarter about it.
The metcon was really fun. That 3rd set of bench presses was a lot harder than it seemed. I had 2 minutes to row in the first 2 rounds and 1 minute in the last. Bench presses were 7+7+6, then 5+5+5+5, and then 5+3+3+3+2+2+1+1.
With your strength, surely you could do 20 bench press at 50 unbroken for 3 sets?
I probably could without the rowing. Rowing for max cals in the time remaining just fatigues everything. Our coach said that he coached 2 classes and everyone sort of blew up in round 3. Instructions were to keep it at 50-55% of 1RM.
Today was a hero WOD that would be long, brutal, and back breaking (Morrison) because of America. I decided to be sensible and dusted off the rower at home.
It was actually quite fun and pleasant to do this after a long time. My only issue was my bum hurting in the last few km.
