#overhead lunges

Front rack or Overhead lunges

–

Mary

60/40/20

Overhead lunges (20kg plate)/double-unders

3min rest

30/20/10

toes-to-bar/24kg KB press (reps split across arms)

17:08 round 1

Monday- 131104

BBG: 15 min to establish a 1RM Hang Snatch

Conditioning: 3 Rounds for total reps of

1 min ME Plate Ground to Overhead (45/25)

1 min ME OH Plate Lunges (45/25)

1 min ME C2B Pullups

1 min rest

Foam rolling, then warm-up of 500m row (1:55 @ ~50%) and stretches.

Snatches went up from 75, 85, 90, 95, 100, 105, and several attempts at 110 but it was too much.

Unsure of the breakdown of how many reps to each movement in the workout as I only wrote down round totals. Worked at 25 lbs for the first two components, and banded pull-ups. The band proved something of a pain as it rubs on my stomach causing friction burns that usually make a bloody rash in a day or two. Also was strange to have all the joints in my fingers kind of lock up and into position so I had trouble gripping the bar tighter, or letting go.

Bench Press

Performance: 5/3/1 "3 week" 70%x3, 80%x3, 90%x3+

70, 80, 90 lbs x 7

e2/6

As Many Rounds As Possible In 10 Minutes Of:

Performance: 30 Overhead Lunges with a plate 55/35 15 Ring Push-Ups

2 + 6 OHL

WOD

For time.

100m overhead lunges (20/10kg plate)

40 Pull ups

30 Thrusters (42.5/30kg)

20 Burpees

10 Squat cleans (80/50kg)

COMPLETED: 16.34 mins RX

Legs were jelly after this one!

Overhead lunges were harder than I thought they'd be, 50m was ok, but after that it really started hurting. It was really good having Shan next to me who was blasting them out 'cos it made me try to keep up.

Pull ups were ok. Tried to break them into 4 sets of 10, but my arms were so pumped from the lunges. Ended up being something like 10/7/7/7/5/4.

Thrusters were good, goal was to do as many reps unbroken so as not to clean it too many times. And the squat cleans were sweet, but by then, 50kgs felt like 100!

STRENGTH

Clean & jerks (on boxes above knee)

3 x 40 kg

3 x 50

3 x 60

3 x 70

These all felt pretty good, the jerks are starting to feel comfortable at 70.  

Squats 

3 x 60 kg

3 x 80

3 x 90

3 x 100

1 x 110

Very happy with these! The hundys felt great, and that 110 which is my current 1RM felt good too. Went to try for a second rep but couldn't get out of the hole. I know 115 is just around the corner!

* * * * *

WOD

7-5-3 for time.

Chest to bar pull ups

Overhead lunges (25kg plate)

Deficit handstand push ups

25 Double unders after each round

COMPLETED: 6.40 mins 

This was a really good short, sharp wod. I ended up scaling the overhead lunges to a 20kg plate and did normal handstand push ups (all kipped) instead of the deficit ones. Tried to do strict handstand push ups today, but they still elude me...

Morning session

Week 9, Day 1 - Hatch Squat Program

Squats

5 x 65 kg

3 x 75

2 x 85

2 x 95

1 x 100

1 x 110

1 x 115 - Miss

I was supposed to stop after 100, but I couldn't help myself lol. The 110 felt good, and the stupid 115 got up about 3/4 of the way up, then my core gave way and I lost it behind me. 

No matter, I'll get it soon enough.

Front squats

5 x 55 kg

4 x 60

4 x 65

4 x 70

No issues with these.

* * * * *

Arvo Session

STRENGTH

Hang power cleans (3x3)

3 x 50 kg

3 x 60

3 x 65

Starting to love hang power cleans. The 65's felt good, though I couldn't do them touch and go from the hang.. Grip sucks. Each had to be reset.

* * * * *

WOD

5 rounds for time.

20 Overhead lunges (20/10kg plate)

10 90 degree box jump overs (20"/16")

10 Strict pull ups

45 secs rest

COMPLETED: 24.30mins RX

Mean sweat with this one!! 

Overhead lunges - 10kg plate. No issues, just focused on keeping arms locked out and making sure the knee touches the ground with every rep.

90 Degree box jump overs - 20" box. These were deceptively hard! 1 right + 1 left = 1 rep.. So you had to jump over the box 20 times.

Strict pull ups - Was so stoked with these. 50 strict pull ups!!

WOD #1

21-18-15-12-9-6-3 rep rounds of:

Burpee box jump overs (24"/20")

Knees to elbows

Overhead lunges (20/10kg plate)

COMPLETED: 35.28 mins RX+

Bloody hard. Last one to finish again, surprise surprise.

Burpee box jump overs - 24" box. For some stupid reason I thought my box was 20". It wasn't until I was halfway through the 15 rep round when I realised the actual height. Oh well. These definitely took up the most time 'cos I'd jump up and onto the box then jump off vs jumping the box completely without stopping on top. Burpees were effen hard, just focused on getting chest to ground for each.

Knees to elbows - Once upon a time I could do these consecutively! Not sure why I couldn't do them today, whether from fatigue or what, but I had to break them down into smaller sets A LOT.

Overhead lunges - 10kg plate. Not too bad, one rep = step forward then stand tall with feet together to get the hips to lockout. Arms had to be completely locked out throughout the whole movement. Had to break these down into manageable sets too. 

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

A couple of hours later, Sam took Sharn, Karena, Dru and I through this one..

WOD #2

3 min AMRAP for each of the following:

Front squats 

Push press

Power cleans

Deadlifts

No rest in between rounds. Put weight on the bar that you can do for front squats, push press and power cleans. Then add extra onto it for the deadlifts.

Score = Total reps

COMPLETED: 83 reps

Front squats - 40kgs. 33 reps total. Was aiming for 35 but my legs gave way. LEGS WHY DO YOU FORSAKE ME.

Push press - 40kgs. 15 reps total. These were the hardest! Could only string together 3 reps at the most. Arms were killing me.

Power cleans - 40kgs. 20 reps total. None of these were touch and go though.. Just tried to focus on shrugging and being explosive.