In both training and accountability, I have been a bit lax. I’m still getting the foundational work outs in and getting advantage from those. The rehab, mobility and skill work have suffered of late.

Thursday, 11/9
Est 1 RM with Good Form – Deadlift

This lift was a serious disappointment today. My all time best at this lift is 385#. I was no where near that. I lifted 315# successfully. I attempted 345# twice and failed badly. Issue is the instant I make the decision to lift, I’m rocking forward in my feet and once the bar leaves the ground, I’m forward and the lift is straining my back. So I bail.

I was so disappointed in the standard deadlift that I took the bar back to 315# and did successful sumo deadlifts at 315# and 345#. Thanks for the latitude on that Coach Tori.

Est 1RM with good form – Overhead Squat
Lift progression for this one was: 115#, 135#, 155# 165#, 185# and finally 200#!

That final lift is a 5# PR and was VERY Satisfying. After the disappointment of the deadlift, it felt really good to come back and succeed on this lift.

Friday, 11/10
Segment 1:
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

I did two rounds at 75#, three rounds at 95#, and two rounds at 105#. This was light based on the percentages suggested, but given all the work in front of us and it being the fourth WOD of the week, I was comfortable with the decision to keep things on the light side.

On the 2:00 x 5:
2 Front Squats

Did one round each at 105#, 125#, and 155. The round of 155 was the fifth and final round. There were two rounds of 135# before it.

On the Minute x 3:
1 Front Squat

I completed these, but didn’t record the weight.

Segment 2:
3 Rounds:
7 Ring Muscle ups (scale as needed)
50 Air Squats
10 Hang Power Snatches (Rx: 115/80 S1: 85/55 S2: 65/35)

While there was a 12 min cap assigned to this METCON, Coach Doug advised that he wanted everyone to scale to a level where they could do all movements unbroken and try to be done under 10 minutes.

With that guidance, I scaled the Muscle Ups to Ring Rows and the Snatches to 95#.

Finished in 8:05. Very pleased with that.

Monday, 11/13

Segment 1:
Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
Rest 2:30 between sets

I completed sets of 8, 9 and two sets of 10 reps during this portion of the workout. I used 165#. It was a very interesting exercise in breath control.

Segment 2:
AMRAP 20 minutes:
10 Thrusters (Rx: 135/95 S1: 95/65 S2: 65/35)
30 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12)
16 Chest to Bar Pullups (S1: Pullups S2: Banded)

I did the WOD with 95# thrusters, the 24″ box and chin over bar pull ups. Completed 3 full rounds and 14 reps in the time allotted.

Every now and then you run into a WOD that just WRECKS you. This turned out to be on of those WODS for me. At the time we finished the WOD, I didn’t think too much about it. I was tired and a bit achy, but it didn’t seem exceptional.

About two hours post-WOD, I felt awful. I was fatigued. My limbs all felt heavy. I just felt wiped out. I haven’t had that feeling in a long long time. I had done all my standard post-WOD things: hydration, nutrition. There was nothing unusual about that part of my routine. It seems the 94 box jumps, and they were all jumps, ate me up. In hindsight that probably shouldn’t be a surprise. It was a good hour before I got back to feeling normal again.

Tuesday, November 14
Segment 1:
Handstand Pushups
Max Handstand Pushups
Rest 3:00
3 Sets of 30%
rest as needed between

I was definitely feeling beat up from yesterday’s work this morning. Plus, the last two times I attempted HSPU practice, I left the gym with a stiff neck. So today, I simply worked holds trying to see how long I could do free standing holds off the wall.

Segment 2:
Power Snatch
On the Minute x 10
2 Reps

Two rounds at 95# and 9 at 115#. Not much to say here other than I am relieved these weren’t assigned as squat snatches.

Segment 3:
5 Rounds:
15 Power Snatches (Rx: 75/55 S1/S2: 55/35)
30 Double Unders (S1: Attempts S2: Singles)
200m Run
15 min cap

I attempted to run this WOD Rx. However, the double under gods were not friendly today. I could not find them at all. So, per Doug’s direction, I scaled to 35-40 seconds of double unders each round and dropped the rope no matter the count when that time lapsed.

I haven’t run in quite some time. I didn’t feel like I had any sort of stride until the third round.

When time expired I had completed 4 rounds and 12 of the 5th set of Snatches. Not thrilled with the day’s results, but I understand them and can accept them.

Very much looking forward to a session of mobility, rehab and some skill work tomorrow.

There are 61 days remaining until the War of the WODs.

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