Wednesday
A. Back Squat @ 32X0; 3, 3, 3; rest 3 min (strict tempo no pause at top)
- Warmup (135x5/225 - start tempo x3)
- Work (275/315/315)
- Struggled a little with the last rep, the rest felt good.
B. Power Clean & Jerk @ 205; 1 rep every 30 sec for 5 min
- Felt good, was not as winded as I expected to be. Had a little technique drop off on the last two, but nothing too major.
C. Squat Clean @ 165- AMRAP TnG x 3; rest 5 min
- 11/9/7
- These felt okay, but got progressively worse as evidenced by the drop off.
P.M.
“Jackie”
Row 1000m
50 Thrusters, 45#
30 Pull Ups
Sometimes you have good days, somedays you have awful days. This is an awful day, but I learned way more from this than I would have if I had just crushed it.
- 9:11 - This do NOT go well. I have gotten sub 8 before. But after breaking down the WOD with Mike I felt alot better. So here is what happened movement by movement
Row - I PR'd on the row... which is the first problem. I got off the rower right around 3:30ish (I can't remember the time exactly ... but I was booking). The row felt good but, it gased me for...
Thrusters - I had already done squats today, and I after killing it on the rower, I was spent on the thrusters. Then came the worst part...
Pullups - usually 30 pullups is nothing for me. However, after exhausting myself on the rower I had no pull left. Took me a very long time to get through these.
Next time I going to work on this "tester" like it is a MAP session. I need to learn to balance the intensity I want with the planning it takes to execute the WOD well. In this particular case, my intensity at the onset got the better of me. This a notorious problem I have, that hopefully with training and time I can work through.
I learned a lot from this. But I was very frustrated. I needed a day of rest to think through this. After a day off though, I feel like I can evaluate my performance clearly. Regardless, onward I press (hopefully to regionals next year)
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