1/13/20

Strength

Deadlift – 3-3-3 (30×1 tempo)

I worked up to 275#

Metcon

8-6-4-2-4-6-8 Deadlift (275#)

After each round:

  • 8 HSPU
  • 16 Slam Balls (30#/20#)

I scaled the weight to 225# so I could move quickly for each set. Kept the DL unbroken and scaled the HSPU to 5 each round. I ended up getting 5 unbroken HSPU for 6 out of the 7 sets (4/1 on the last set). Finished in 14:52.

1/11/20

Repeat of 20.5 today! Last time I hit this one, I came up 9 reps shy of finishing. This time, I went in with a different strategy.

For time:

  • 40 Muscle-ups
  • 80 Cal Row
  • 120 Wall Balls (20#)

Time cap: 20 minutes

I did:

4 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

3 rounds of:

  • 4 Muscle-ups
  • 12 Wall Balls

30 Cal Row

6 rounds of:

  • 2 Muscle-ups
  • 12 Wall Balls

Finished at 19:35

1/10/20

Strength

Spend 20 minutes working up to a 1RM clean and jerk:

  • 1×95
  • 1×115
  • 1×135
  • 1×155
  • 1×185
  • 1×195 (PR!)
  • 1×205 (miss)

Nice to hit a PR! I actually felt really good in the gym today.

Metcon

3 rounds for time:

  • 10 Power Clean (155)
  • 10 Shoulder to Overhead

I scaled the weight to 105# trying to get this done with some major intensity. My goal was to do all of the 10 shoulder to overhead done unbroken, which I accomplished. First round was all unbroken. Second and third rounds were 9 power clean/break/1 power clean + 10 shoulder to overhead.

Time: 3:11

1/8/19

Went to the 8AM class today. Back has been feeling a bit tight. Loosened up though, and I didn’t experience any issues during the workout.

Metcon

3 rounds each for time:

  • 30 DB Hang Squat Cleans
  • 30 Pull-ups

Rest 1:30 between rounds.

We were supposed to have an 800m run with each round, but that was axed, which was all good because this was tough enough! I scaled the DB weight from 50# to 40#, which was a good call for sure.

  • Round 1: 3:30
  • Round 2: 5:15
  • Round 3: 7:48

Woof! I really slowed down 😦 My first round was 20/10 on the DB cleans, but I switched to 8/7/8/7 on the second round and 8/8/8/6 on the final round. Just took too much rest! Pull-ups were all 10/10/10.

1/7/20

Hopped into the noon class for “The 20/20 Experience,” which is a new benchmark workout for NC Fit.

20 min AMRAP:

  • 20 Box Jumps (24″)
  • 20 Push Press (115#)

*Every 3 minutes including at the start, perform 20 situps.

I ended up getting 5+25 Rx. The barbell got heavy! I started with 8/6/6 trying to keep sets short and fast, but at the end, I was doing 5/5/5/5. Probably should’ve stuck with 95# and moved faster!

1/6/20

Strength

In 20:00, build to a 1RM Snatch.

I built up 95, 115, 135, 145, 155 (f). I felt really good today despite not tying my PR.

Metcon

In 5 minutes:

  • 30 Burpees
  • Max Power Snatch (95/65)

I was done with the burpees around 1:30 then did quick-ish sets of 3 reps on the snatch. Finished with 26 reps.