Double unders, sit-ups and cleans

WOD:

• 60 Double Unders
• 60 Sit ups
• 20 Snatch 95 lbs/ 65 lbs

• 40 Double Unders
• 40 Sit ups
• 15 Snatch 95 lbs/ 65 lbs

• 30 Double Unders
• 30 Sit ups
• 10 Snatch 95 lbs / 65 lbs

• 20 Double Unders
• 20 Sit ups
• 5 Snatch 95 lbs/ 65 lbs

Time =26:39

Made the mistake of doing my first round with 85lbs. Did the remainder of the WOD with 75lbs. The DU's and cleans are not my best movement. Definitely weak points, here.

Max cleans

We did max cleans today (we could do either power cleans or squat cleans). I maxed out at 175lbs (PR).

Followed by:

• (15 x walking lunges, 15 x pull-ups (chest to bar), 15 x kettle bell swings) x 2
• (10 x burpees, 10 x knees to elbows, 10 x push-ups) x 2
• (20 x sit-ups, 20 x squats, 20 x double-unders) x 2

Time = 13:51. My double-unders are definitely improving.

WOD: Clean & Press Progression

Today's WOD was a clean and press progression consisting of 7 rounds:

• 1 Clean
• 1 Push Press
• 1 Push Jerk

I managed 105 lbs for my last two lifts, which was a PR. Most of the emphasis today was spent on technique, particularly engaging my active shoulders at the jerk phase of the lift. This was huge insight, and the lifts became appreciably more manageable as I worked to thrust my shoulders way up as I entered the squatting/jerk position.

Cleans technique day + 5,000 meter run

It was a good workout day today. First was the excellent cleans technique class put on by Jeff Donovan, which was a workout unto itself. Lots of new knowledge gained at this session.

And in addition to 20 pull-ups and 20 push-ups I ran a 5k. It was my first 5,000 meter run since October 20 which is hard to believe. And the conditions were a bit harsh: -5°C with a -11°C windchill. Time: 28:53 which was a bit disappointing (PR = 28:13).