Well I’m not sure how smart this plan was, 3 days in a row
with 1 rest day before a 75km ride. Originally I was planning on taking tonight
off and coming in Saturday morning, but then I smartened up. Don’t get me wrong
I loved just about every minute of tonight’s WOD, but my shoulders are crispy,
very crispy. 3 back to back days of heavy work was tough, but it was an
adventure. Mother Nature wasn’t being very friendly again with a high
temperatures and a brutal humidex. One thing is for sure, if it keeps up, I’m
going to be 200lbs by August (I will be sweating off the weight in no time).
Warm-up ‘A’
400m Run
10 Pull-ups (Green Band)
10 Push-ups
20 Squats
20 DU’s
Warm-up ‘B+’
3 Jump Shrugs
3 High Pulls
3 Muscle Snatch
3 Drop Snatch
3 OHS
3 Sots Press
5 Duck Walk (Forward)
5 Duck Walk (Backward)
3 Bounces
I clearly need to work on my reading abilities because
somehow as I was checking out today’s work I missed the Shoulder Press. Yup,
that’s right item 1 on the list and I missed it. It must be all the craziness at work that is
throwing me off. Thankfully some big projects are getting close to the end so I
can refocus. First up, 5 rounds of 3 reps @ 85% of my 1 RM. Sadly my shoulder was not up for it and I had
to work at 95lbs. Not great, but at least I was still working hard. From there,
Back Squats where I finished @265lbs. I had some form problems when it got
heavy and had some pain in my left ankle.
Nothing serious, but I shut it down.
For Matt WOD (For Time)
100 DU’s
40 Hang Power Snatches (@95lbs)
30 Pull-ups (Green Band)
20 Shoulder to Overhead (@95lbs)
100 DU’s
Ugh. Doulbe Unders. You can’t get good at something unless
you do it over and over, but for me the attempts take it out of me. Start. Stop. Start. Stop. On the happy side I
linked together 5 in a row (which is a record for me) and I finished the WOD in
20m33s. I felt really good with the Hang Power Snatches, but the weight was
heavy after yesterday’s work. I knocked
them out though. I had to move back to
the green band because there was nothing left in my shoulders, but hopefully
its’ only temporary.
Cash-out
2 Wall Walks
The Cash-out was a little more extensive, but with a
boatload of Wall Walks and Handstands, there was nothing left. I know the motto
is to finish, but sometimes you actually have to listen to your body. The #530Crew worked really hard for a Friday
night (actually we work hard every night) and it was nice to get to WOD with
some new peeps. I’m going to rest up for
the next 36 hours and hopefully smoke the 75km ride on Sunday.
Beez
