Push Press, Weighted PLU, AMRAP (DUs and Burpees)

Push press 5-5-5 (start at 70%)


135-145-155


Wt. PLU 3-2-1
3x35
2x45
1x55 (KB)

I tried 1x60 and got close, but I kipped, and chicken-necked quite a bit on it and am not sure if my chin actually broke the plane  

B. 12 min AMRAP

11 double unders
1 burpee

12 Double unders
2 burpees

13 double unders
3 burpees

etc.
Continue up the ladder for 12 min. Score is total rounds.

I did 11 rounds, plus 12 DUs and 20 burpees. 

All but one of my sets of DUs were unbroken. 

A Bucketful of Fail

Made it to another 6 a.m. class. 

A.Snatch Complex

Snatch push press + OHS + snatch balance, x2(reps) x3(sets), 65-75% of Snatch

I used 115, which falls nicely between 65 and 75 per cent of my max snatch of 165.   But it was probably too much for me to use today. 

First set - made it through until the snatch balance on the second rep. 

Second set - I think I dropped it on the overhead squat in the first rep. 

Third set - Completed

Fourth set - made it through until the snatch balance on the second rep. 

A bucketful of fail. 

I was a little pissed off about this right after it happened. Then I had to move on to the other parts of the WOD, so I didn't really think about it again until I was home in the shower.  I started to get mad again. 

Then I gave my head a shake and remembered that if I don't fail every now and then, then I'm probably not pushing myself as hard as I should.  It's actually probably a good thing that I failed. 

Hey you can just call me Little Johnny Brightside.

 

B. Weighted pull up 2-2-2-2

25-35-45-57.5(FAIL)

I was trying to break the 55lb PR I set recently.  I didn't have a lot of confidence, though, as 45 was a struggle.  I got one rep at 57.5, if you're feeling generous.  

C. “If Annie and Karen were sisters…”

AMRAP in 20mins:

30 Double-Unders

20 Situps

10 Wall Ball 20/14lb

  Not a lot of surprises on this one.  Because the reps in each exercise were pretty reasonable, there wasn't a lot of excessive resting.     

My DUs were fairly good.  I think there were only a couple of the rounds where I didn't do 30 straight, which is better than I would have expected.   

Sit-ups got tough.  Once that happened, I broke sets up into three-ish.   

Wall balls were done in sets of 10.   

Thanks to a strong push in the last round, I was able to finish my 10th round and get another five DUs in before the clock stopped. 

10 rounds plus five double unders 

  .

Weighted PLUs, HSPU clusters, "Venti"

A. Weighted Pullups 3-3-3


20, 30, 35, 40



B. Handstand PushUp clusters:

4 on the minute for 10 minutes (can uber with hands on plates)

I ubered this for six minutes, but in the seventh, my arms, , gave outwith little warning.  I could have tried doing normal HSPUs, but I wasn't sure if it was a minor injury or just fatigue.  I felt unsafe continuing to go upside down, and took a DNF instead. 



C. “Venti”

3 rounds:
500m Row
20 KB high pulls  (RX'd was using a 35lb kettlebell, but I grabbed a 45lb KB and didn't realize it until I was well into round one)
20 KB push press (10 per side)
20 Abmat situps

12:45. 

The push press, particularly with my left arm, was the hardest part. 

The Bear and Weighted Pull-ups

I had another 5:40am conversation with myself this morning.

"You're awake. Get the fuck up and go to that 6am workout."
"Bed. Comfy. Warm. Tired."
"Don't give me that shit. You know damn well you can get up."
"I could go at noon."
"You always say you want to go at 6am, yet you hardly ever go. It will be a lovely start to your day."
"I was up past midnight last night."
"That's why scientists invented caffiene. Go. You won't regret it."
"But it's cold out there."
"Okay, now you're just being a pussy. Get the fuck up."


A. “The Bear” 5 rounds of 7 reps
1 rep = 1 each of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weights each round.



75-85-105-115-120(PR)

Christian gave some good advice, which was not to increase our weight too quickly. I've felt for a long time that I could do more than my previous best of 115, but the Bear is really frickin' hard. Today at 6am, I just wanted to beat that mark, but not smash it.


B. Weighted Pull-ups 3-2-1-1-1


15-25-35-45F


***

Overheard at the gym:

"Now my family is me, a Japanese dog, and another dude."
.

Back Squats / Deadlifts / Weighted Pull-ups

Back squats
5-5-5 at 80-85 percent of one-rep max (I used 225lbs)

3-3-3 at 86-91 per cent (I used 240)

Deadlifts 1 x 5 using 75per cent of one-rep max. (I used 235lbs)


Then weighted pull-ups. 3 x 5-8 reps.

I did 15lbs (5), 20lbs (5), 25lbs (4).