CLASS WOD A: Max Effort Burpee Box Overs
End Result: 18 reps / I really feel I could have gotten into the twenties on these, but doing them at 5:20am probably did not help my case.
B: 20-15-10-5 FT:
Dball Get-Ups (20#)
Buy Out: 400 Single Unders
Results: 12:29 -- 18:03 / The first number I marked down for just the WOD, and the final number is what it took me when adding in the SU's. My game plan was to definitely break up into sets for the reps of 20, 15 and 10 S2O, and crank out the last 5 UB. The plan worked awesome! I also decided on doing push jerks, and really felt this help when trying to break up the sets into bigger chunks. Dball get-ups were at a good pace, and I just switched arms every five reps!
- 1x10 @ 60% - 105#
- 1x10 @ 65% - 115#
- 1x8 @ 70% - 120#
- 1x8 @ 75% - 130#
- 1x5 @ 60% - 90#
- 1x5 @ 65% - 95#
- 1x5 @ 70% - 105#
- 1x5 @ 70% - 105#
Skill/Strength Work: The Clean & Jerk - End Weight: 125#
Worked on the little tweaks to perfect the movements. Worked up to 125# for a full C&J; hit 135# for a clean but wasn't able to get the jerk up. The clean was good, not a lot of cues to remember. One is to pull back before dropping under the bar. The jerk was where I needed more work. Some of the cues: not dropping elbows on the dip, finding the right speed for the dip, and letting my back leg drop down further. Ryan said we will start putting more work on the jerk aspect of my C&J.
Skill Programming: Had to leave before getting to my skill work. I was hungry and dizzy, and decided going home for dinner would serve me a lot better than trying to crank out some skill work.
No comments on Sleep or Nutrition, as this post is being written up a few days past. I can say my sleep has seemed to improve dramatically since I started to take M3 from Pure Pharma. Nutrition has been going through changes, as I try flexible dieting.