core work

3 rft

10 good mornings 35/45 (15lbs)

10 v ups (20 sec plank)

10 hollow rocks (10 knee raises)

10 rft

6 front squats 85/115 35lbs

9 box jumps 20″ step ups

12 burpees not to the ground burpees

7 rounds 32 min.

i was not feeling it today.  i felt off balance on my squats. though this picture looks better then i thought.  i did a lot of slow warm up to get my hips moving.  my first air squat of the day now a days is always off balance.  my knees could be tracking out more but my spine looks pretty straight.  my chest is falling down a little so that is something to think about.  step ups were fine but a little wobbly and burpees just winded me.  the whole time i felt super winded even when i would take minute brakes.  i was not in the mood to work through the last 3 rounds.  i need to scale back since soon i will not be able to nap whenever i want.

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I think i got like real dubs but i do not know. sometimes i think they are just fast singles.  i did about 15 so i would keep moving.  power snatch felt good. strict press was good.  tried not to round my back to much. can’t tell in this pic. i have done strict presses 3 times this week.  two “max effort” one at 55lbs and then one at 65lbs. one tip that helped was keeping my ass tight so i worked on remembering that during the wod.  did 5 ring rows instead of rope climbs.  though i had a dream about climbing the rope.  i will get back on the rope eventually.  ring rows are hard but they can be made easier by making less of an incline.  this felt manageable 5 at a time.

back squat 2×8 75lbs (felt good. should add 5 lbs total)

5 RFT

30 m suicide run (i did not touch the ground)

15 box jump overs (20 in box step up and overs)

15 sdlhp 65/95 (40lbs felt good)

I am feeling pretty huge right now.  None of my cothes are fitting well. Once I got going on the workout I started to feel better.

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7 min emom

5 squat snatch 65/95 (35lbs felt good)

5 hspu (strict press 35lbs. got heavy quick)

i did 2 rounds on the min then took a min off then did 2 more rounds took a min off and then did the last round, i think. the squat snatches took my breath away.

7 min amrap

30 dubs

dubs, so hard.  trying to do double, double, double instead of single, double, single.

20 kb swings 55/70 (35lbs. did all 10 and 10 i think)

2 + some dubs

and then 500 m row

2:40. i have not rowed for a bit had a hard time getting close to my body.

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I did the same as the percents for the oly work.  Felt good.  I still do not feel like i get under the bar fast enough during powers. I did step ups and a mod burpee more of a push up as far as i could go. then i did 10 ring rows for each rope climb (so hard)

I had a tough day yesterday and a restless night last night so I thought it best if I did not wod, as planned.  I just looked at the wod which is Nancy (5 rft 400 m run and 15 ohs) kinda glad I did not go even though I could scale this enough to make it fun for me. I can’t go to yoga tmr so maybe a wod is in the cards.  Trying to listen to my body but its hard sometimes.

snatch

5x45lbs

5x50lbs

5x55lbs (missed two by not locking out shoulder but two felt real solid and fast)

8×2 front squats 75lbs

3×5 sots press 15lbs

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