Friday:
GYG:
Strength: 3-3-3-1-1-1 Cleans
30-40-45-50-55-60 (PR)
WOD:
4 Rounds of:
7x
Power Clean into
Thruster into
Back Squat into
Rack Jerk
———–
60 Foot Bear Crawl
Rest 2:00 Between Rounds
14:50
++I am doing less and less scaling of the workouts and more scaling of the weights.
–This was a really fun one. I lost focus a few times: once on # of rounds, and the other on the weight progression – the progression is very smooth if you are focused, if you are not, it is punishing! Work on focus on the rounds!
Friday Two-Fer:
So I wasn’t able to work out on Saturday, so I got the idea to go on Friday afternoon. I got there early, and Zach was just hanging out, so he that that it would be good to switch up a bit and not do the same workout as the morning, so we did tabata. Tabata work protocol is 8 rounds of working for 20 secs and resting for 10 seconds. One round ends up being 30 secs. At 8 rounds, one Tabata stint puts you at 4 min
So I did 4 Tabata Stints:
Row (measured by calories burnt -never takes weight into account) 8-7-7-6-5-6-6-7
Wall Balls (14#) – 12-10-9-10-10-10-9-11
Jumping Pull-ups - 13-12-10-10-10-10-11-12
Pushups – Blue Band – 14-12-10-10-10-10-10-10
So, my rows need more work, I felt pretty good about them, but the three calorie varience is pretty big. My whole tabata score would be 5+9+10+10=34 -The lowest # in each stint of 8
This was killer on my shoulders, I was laying in a pool of sweat by the end After the row, Zach handed me a bottle of water, if he wouldn’t have kicked my butt, I would have hugged him for that! My throat was so dry that I couldn’t even talk. Boyd had gotten there for the 6:00 class and was cheering me on during the last two stints…thanks Boyd! Much appreciated!
++Proud of myself for finishing and giving it my best.
–No negatives on this one, you kicked ass
