A recap of my weekly workouts from the previous week.
Oh what a difference a week makes. Last week I was pouting about 18.1 and this week I’m on cloud 9 about 18.2. Well maybe not cloud 9, but it was a pretty solid workout for me.
If you are familiar with the workout, you know you go for a max clean with the remaining time left (if you have any). This was something I was not looking forward to. AT ALL. I couldn’t tell you the last time I lifted heavy…I want to say October or November, but it is probably more like August. After training for a competition and then it being canceled and traveling practically the whole month of September, I wasn’t really feeling it after that.
My lifts felt pretty good during the workout and I decided to keep adding weight. And to my surprise, I hit a PR! Granted I didn’t hit it in the workout, but I did a few lifts after it was over since I felt so good. Ended up with a 1.5# PR!! ??? Goes to show you that some days are better than others and it’s important to not let those shitty days get you down!
Sunday – rest
Monday – CrossFit City Limits
on a 12:00 clock
DB front squats (50/35)
bar facing burpees
then, with remaining time
I finished in 8:30 and got 121.5# on my clean in the workout and then 131.5# after my workout
Tuesday – CrossFit City Limits
5RM floor press
5 rounds (each for time)
200m/150m sprint row
*rest as needed between efforts
**during rest, perform 20-ish GHD sit-ups
I got 95# in my floor press and finished the rows in 31.7, 31.9, 31.7, 31.7, 31.5
Wednesday – CrossFit City Limits
1 squat snatch + 2 OH squats
30/20 calorie bike – max RPMs
Then, 3 rounds of:
20 alternating one arm DB/KB snatch (53/35)
10 lateral burpees
I finished in 7:09 using 30# DB and getting up to 77 RPMs. I worked up to 75# in my snatch/OHS
Thursday – rest day
Friday – 4 mile run on the trail
I think we averaged a 7:34 pace
Saturday – rest – did some work around the house
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