2010-04-28

Warmup: 1000m row, ME

20 rep Front Squat 45#

this felt hard starting at rep 3.  but i gutted it out and made it all the way through.

DT 'Light'

5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

Used 58#

23:20

3:45 5:43; 3:21; 5:36; 4:53

I had to take one of my shoes off to fix my sock  in round 2, so I might have been able to do this closer to 21 min.

65# is my current 1rm for cleans - but i also haven't tested it in a while - There's a good possibility it's a little bit higher, but this is still a pretty high percentage of my 1 RM

DT

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

15:11 scaled to #115

5 minutes faster and 10# heavier than a year ago, but I was nursing an injured shoulder and sharing a bar that time, so the improvement is not as great as I'd thought at first. Still, it went pretty well. Need to work on my power cleans.

Cleans are my nemesis

Sleep:
12:15 - 7:30 - slept very soundly - only got up once.

Warmup:
ME, 1 round CF warmup

WOD:
155/105* pound Deadlift, 12 reps
155/105* pound Hang power clean, 9 reps
155/105* pound Push jerk, 6 reps
* subbed 55#

Results:
33:10

Round	Work	Rest
1	4:27	2:07
2	3:30	3:01
3	4:12	4:15
4	3:28	3:59
5	4:11

Comments:
I was sharing a bar, and we pretty much just switched off on rounds - which is why the rests are so hugely long. The first set is further skewed because I was having trouble with the cleans, so I let Ana jump in. In hindsight, it would have been interesting to wait until Ana was completely done to see how long it would have taken to go straight through. If I add up my work sets it comes out to 19:48. Obviously it would have come out something longer than that without the large rest breaks.

The hardest part of this workout for me (and it sounded like most people agreed with me) was the cleans. My best round was actually round 4, when i managed to get 7 before having to put the bar down. My form is truly funky with these, and there is just something in the mechanics that escapes me. Occasionally I get it right, and it just pops up - but most of the time, it's a real struggle. I think some serious work at either barbell SDHP or just practicing pull#2 of the clean - w/o worrying about getting my elbows around - might be helpful at drilling the order of operations into my body. My muscle memory is slow to pick things up, and needs lots of reinforement.

I was surprised that the push jerks were as hard as they were given that this is the weight I have been working my shoulder presses with - though since I haven't successfully gotten 5 in a row with them yet, i guess it shouldn't have been THAT shocking. Although I think I did fairly well with this weight in the FGB that we did not too long ago.

Food:
8:30 - 6oz black coffee
11:30 - cottage cheese, etc. Coffee with milk
1:30 - 2oz spicy cashews
3:30 - green curry
7:00 - 16oz milk
7:45 - Gordo's super carnitas burrito, 16oz milk
10:45 - 2 zma

DT, and hello Split Jerks

Max is convinced that the spooky amount of 155# overhead workouts lately is an indicator that they're going to feature in this year's games...but I don't know. I think we just find patterns in random groupings.

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

20:44 at 105#

This one was a first for me, and I nearly took the AMRAP way out. My shoulder is feeling much better, but is still not at 100%, and I was worried about the push-jerks - so I was tempted to go with kettlebells and not do the jerks on the right side. But that's unbalanced, and I hate unbalanced workouts. So I went with the barbell and scaled it a bit low and took my time with it, which I think was the right call - at least my shoulder isn't angry with me now.

I started sharing the bar with James, which gave me ample rest while he did his rounds. But his back started tweaking in dangerous ways, so he pulled out after two rounds, leaving me with no excuse to not be working.

I experimented with split jerks today, which I've never really played with. I really like them. They feel far more stable, and shoulder flexibility on the drop doesn't really come into play. Alex told me I wasn't dropping very far after the first round, so I tried getting under the bar a bit more on subsequent rounds, with good results. They're a bit slower than regular jerks (you can't really chain them together so much), but I think I'm gonna stick with them for a little while to explore the possibilities.