AM
Power clean 5x3Ring dip 3x max reps
PM
For time:
 |
| CFWC: No shirt, no shoes, no problem |
21 Sledgehammer strikes (21R/21L) 12#
5 Tire flips
15 Sledgehammer strikes (15R/15L) 8#
5 Tire flips
9 Sledgehammer strikes (9R/9L) 12#
5 Tire flips
Still dealing with the bruised heel. Due to this, I had to wear running shoes and go fairly light on the power cleans. Weightlifting shoes, my preference for most movements these days, would've only exacerbated the injury. Used 155# and kept the heel stomping to a minimum. Felt OK. The weight moved fast at any rate. The ring dips were unweighted, strict with no kip and a full, deep range of motion. My biceps touched the rings at the bottom and elbows were locked out fully at the top. Numbers went 12, 11, 15. Don't know where the 15 came from. Must not have been fully warmed up for the 1st two sets.
Hit a quick and dirty metcon after coaching the 6:15. Don't know how heavy our tractor tire is. Suffice to say it's HEAVY. Feels a lot like 275-300# in the DL. Finished unbroken in 3:15 and then sucked serious wind for a good 5 minutes after. The nice thing about tire flips is when you're done, there's a nice comfy place to sit.
My training template for the foreseeable future will look like this:
M: Back squat 3x5, press 3x5, weighted pullup 3x5
T: Power clean 5x3, ring dip, unweighted 3x max reps, conditioning
W: Rest
Th: Front squat 3x5, bench press 3x5, pullup, unweighted 3x max reps
F: Deadlift 1x5, weighted ring dip 3x5, conditioning
Sa: Conditioning
Notes: 3x5 means 3 sets of 5 reps, at the same weight for all 3 sets. Loading increases 5-10# per week, depending on the movement. I'm starting the loading at about 65-75% of 1RM. Ring dips will occasionally be replaced by HSPUs on Tuesday, likely with extended range of motion. Conditioning could consist of the CFWC WOD, CrossFit Endurance, or whatever bitch of a weakness I feel needs to be addressed that week. Rowing and/or running could figure heavily into the equation.
J
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