120915 | The Outlaw Way WOD

I had a fleeing thought to take today off and just pick up tomorrow, but I decided to tough it out. After the workout… I probably should have stayed home… LOL 

I didn’t have much left in the ‘ tank’ after the past two days WODs.

Hamstrings are on a new level of DOMS, soreness is at an all time high today.

120915 « The Outlaw Way:

WOD 120915:

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

Technique, technique, technique. GRR. I’m stil not comfortable with my grip and my grip placement. Hopefully I’ll settle into this as time progresses.

Since I’m still pretty new to the Snatch, I guess I did get a new PR?

75#, 95, 115, 135, 145f,145f, 145, 145, 155f, 155f, 155f

Previous PR – which was the only Snatch I have on record was a power snatch of 135#. I guess I should be happy. My fails were different every time, going forward, backward, on my head, on my shoulders. I couldn’t stay consisted.

2) 20 minutes to establish a 1RM Clean and Jerk.

The jerk is still weak compared to my clean. Once again I guess I PR’d on this even though I wasn’t happy with it.

I usually break this up into a clean & Jerk, and then once I fail the jerk I keep adding weight and just do the clean.

155#, 165, 185, 195 clean only, 195 clean only

Continued on with just clean – 205, 225f, 225f, 225

Didn’t PR on clean alone, but met my previous PR of 225#.

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

This was actually fun, until I realized I screwed up and did 75% 1RM, not 85%. So I did this at 205# and I should have been at 235#.

GRR

Conditioning

2 minutes ME Rope Climbs 15′ *No rest

Total climbs: 10.

When I got to 7 and then the 8th climb my arms just stopped ‘working’… LOL. Those last 3 climbs were slowwwwww.

7 minute AMRAP of: 7 Back Squats 275/185# 14 Target Burpees *No rest

Since my BS max 1RM is only 300# I chose a lighter weight of 225# which ironically was 75% my 1RM

This one sucked and I went so slow on this. Total reps : 54 (2 full rounds + 7 BS + 7 target burpees) 

2 minutes ME Row for Calories

I’ve never rowed  for calories before.. so this was new for me.

Regardless.. after about 55sec I hit the proverbial ‘wall’. Total calories: 41

Notes: Target Burpees should be performed by touching a target 12″ above the highest reach. This is one continuous 11 minute effort. There is no rest between

OK. I’m whipped. Thoroughly exhausted.. and I’m walking ‘funny’. Tomorrow is a much needed day of rest.

M/F/S =  2/6/8