Workout Recap – Week of June 13, 2016

kettlebells
photo credit: the arsenal via photopin (license)

Another week of training done! I had a couple of good days and a couple of bad days. But the best thing was that on Friday, I finally was able to do a WOD with the listed weight! There was another part of that WOD that I started to scale after a few rounds, so I didn’t technically RX the workout, but it still felt good to finally be able to lift the weight that was called for. It was a great way to end the week!

Monday, June 13

Strength:

Back squat 5×5 at 78% – I used 95lbs. My true 78% would have been 98lbs and I opted to round down rather than up to keep it simple. It wasn’t until I checked my notes from the week before that I realized I did 95lbs last Monday, so I should have rounded up today.

WOD:

20 high hang clean and jerks

20 high hang snatches

I finished in 5:54 and used 55lbs. I’m not sure what my 1 rep max for clean and jerk is because we haven’t tested it in a while, but this weight is only 10 lbs lighter than my 1 rep max snatch. The coach told us to choose a weight that would be a bit of a struggle during the snatches, though, so that’s what I did.

I mentioned last week how I generally don’t like doing lifts from the high hang position, so this workout was just okay for me. But I did like that it was only 6 minutes long and still kicked my butt!

Tuesday, June 14

Strength:

Power cleans 5×1 – work up to heavy singles for the day. Do each set as a complex: 1 high hang power clean, 1 knee-high hang power clean, 1 power clean from the floor. I got up to 85lbs, but it was a struggle. There have been days in the past where 85lbs was no problem for me, so it was frustrating to not hit it so easily today.

WOD:

10 rounds

10 DB thrusters

10 pushups

I ended up not finishing this one. We didn’t have a time cap per se, but our class had run over and I was only 8 rounds through when people for the next class started showing up. I was already over this workout by that point, anyway, so I stopped after the 8 rounds. Although I’m slow, it’s not often that I end a WOD early, but today I just wasn’t feeling it. I wish there was something else thrown in there to mix it up (like a 200m run every 3 minutes or something) because this workout seemed endless and kind of boring.

Wednesday, June 15

Unexpected rest day. I woke up, started getting dressed, then decided that a workout was just not going to happen, so I went back to bed.

Thursday, June 16

Strength:

Push press 5×5 at 76% – I used 65lbs

WOD:

20 min AMRAP

50 double unders or 100 singles

100m farmer’s carry

200m run

I really liked this WOD, but it had to get cut a little short because it started pouring. I finished 3 total rounds and then for anyone who didn’t want to keep doing the farmer’s carry and run outside in the rain, we started doing kettlebell lunges inside instead. I used 35lb kettlebells. I’m still working on my double unders, so I did a pattern of “single-single-double-single-single-double” until I reached 50.

At skills/gymnastics class later that night:

We worked on ring holds (holy crap those are hard), freestanding handstands, back bridges, and practiced using the false grip on the rings to eventually help us with muscle-ups.

Friday, June 17

Strength:

5 rounds of 25 second ring holds, with weight if you are able to

WOD:

12 minute EMOM

5 front squats 95/65

Box pushups in the remaining time

I was really looking forward to this workout, and it turned out to be a good one! I love EMOM workouts, and I was so excited that there was finally a WOD where I was able to lift the weight that was given! This workout got tough really quick, though, and I’m pretty sure I almost started crying at one point. After the 5th or 6th minute, I started doing pushups on my knees.

Saturday, June 18:

My husband and I stayed with my in-laws who live at the Jersey shore this weekend. I considered running on the beach, but I didn’t want to have to deal with sore calves for the next week, so I just took the dog out for a 35 minute run/walk around their neighborhood.

Sunday, June 19

Rest day, but I did this yoga video in the morning.

About Amanda Dvorak

Amanda is a former digital marketing professional from New Jersey. She loves all aspects of fitness, but has special interests in CrossFit, powerlifting, running, and general strength training. When she's not writing or working out, Amanda enjoys reading, baking, and spending time with her husband and her dog Charlie.
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