I completely forgot to write down my workouts during the week of June 27. I only made it to the gym twice and ran once, didn’t hit any PRs or do anything remarkable, so there was nothing much to write about, anyway.
Last week, however, was a great week. It was the first time in a long time that I truly liked every single workout in one week. I had some moments of doubt during the skills class that I go to on Thursdays (I’ll be writing more about that soon), but other than that, I felt great all week long. I wish I could feel like this all the time!
Monday, July 4
My gym was closed, so I ran. I did 2 miles straight through, then alternated running and walking for another 1.25 miles.
Tuesday, July 5
Strength:
Split jerk: 8 singles anywhere from 85% – 95% of your 1RM – I did the first 4 at 85lbs then the last 4 at 90lbs
Then
Push press: work up to 7 heavy singles – I got up to 75lbs. It was 10lbs lower than my 1RM, but I was okay with it, especially after doing heavy split jerks.
WOD:
Every 2 minutes for 20 minutes:
35 Double Unders (scale to lateral hurdle jumps) – I did lateral jumps over my bar
7 Burpees
7 Shoulder to Overhead 115/75 – I used 55lbs
Rest remaining time
(If we were unable to complete all the movements within the 2 minutes, it then became an AMRAP)
This WOD felt like hell while I was doing it, but looking back, it was a great workout. I felt so accomplished when it was done! I got through the first round in about 1:40 minutes, then the second round I finished just before the 2 minutes was up, and after that it turned into an AMRAP. Unfortunately, I didn’t keep track of my rounds.
Wednesday, July 6
Strength:
Clean grip Romanian deadlift @ 50% – I used 75lbs but it felt super light.
Then
EMOM for 6 minutes – 2 hang power cleans. Start at 65% and increase each minute – I started at 60lbs and finished at 85lbs.
WOD:
For 20 minutes:
1 deadlift
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
2 deadlifts
2 rounds of Cindy
…And so on until time runs out.
I used 95lbs for the deadlifts and instead of pullups during the Cindy rounds, I did ring rows. A couple other members and I also did the Cindy rounds backwards (so we did 15 air squats, 10 pushups, and 5 ring rows) because the rings and pullup bars were all occupied at the same time in the very beginning. I ended up getting through a round 5 deadlifts plus 15 air squats and 7 pushups in the 20 minutes.
I really enjoyed this workout. I’m not an endurance athlete, so sometimes even a 15 or 20 minute WOD can feel endless to me. But today, I felt great and time went by fast.
Thursday, July 7
Skills/gymnastics class. We did pushups on the rings (I just did ring holds in the plank position), rings dips or stationary dips (I did negatives on the stationary dip thing), practiced the kipping movement on the bars, then did 3×10 V-ups with a 3-second pause at the bottom to finish.
Friday, July 8
Strength:
Barbell lunges 4×20 using no more than 95/65 – I used 55lbs
Then
Kettlebell swings 4×12 with just 10-15 seconds rest in between – I used a 30lb kettlebell
Then
Toes to bar 4×12 with 2 minutes rest in between – I did 4×6 knees to waist (no particular reason why I cut the reps in half, I just wasn’t feeling it)
WOD:
10 Pull-ups
20 Sit-ups
30 HRPU
300 meter Run
10 HRPU
20 Pull-ups
30 Sit-ups
300 meter Run
10 Sit-ups
20 HRPU
30 Pull-ups
300 meter Run
We were allowed to stagger the movements we started with, so I started with the last triplet of 10 situps, 20 pushups (I did them on my knees), and 30 pullups (I did ring rows instead) and worked backwards. My time was 16:37. Once again, I wasn’t the last person in class to finish! I know I scaled two of the movements, but it still felt good to not be the last one. I wasn’t sure how I would feel about this workout, but I ended up liking it a lot.
Saturday, July 9
I didn’t workout per se, but I did get some activity in. Since we haven’t worked on snatches in a long time at the gym, I decided to practice some at home (I have a barbell and a light training bar in my garage). Little did I know that we would end up doing snatches at the gym on Monday, but that’s beside the point. After I did some hang power snatches and power snatches, I practiced double unders. I gave myself a nice whip mark on my arm after only about 5 minutes, so that didn’t last long. After THAT, I did about 20 minutes of stretching then called it a day.
