Two great days of work!

Last night's WOD:

5 rounds of:
125m row
20 push ups
20 squats

9:57. The 125m row was a sub for 20 double unders, but the row felt like a good substitute. Was aiming for b/w 9-10 mins, so was pleased with the time. Felt like I pushed myself and went as fast as I could have throughout the metcon. Did the row the way Rudy showed me to do it. Felt MUCH better then usual rowing. Did 5 full out push-ups each round and the following 15 on my knees. Didn't game the push-ups but did them until I couldn't do them anymore in every round. Squats faster then I've ever done before (was practically jumping) and I really focused on the hip popping each time. When I ever get the do box jumps again I think that focused hip extension will help with those. Also, come to think of it, that should help all my olympic lifts as well since I sometimes shorten the hip extension on my pulls.

Yesterday I left the box feeling fantastic. It was a great workout and I felt really strong and confident leaving.

Today was an equally good day. I've been struggling with Overhead Squats since I started and have never been able to get into the bottom and stay there. Over the holidays I took a broom and practiced staying the in bottom. I Snatch Balanced the broom and then held in the bottom of the squat for 30 sec (rested 1 min ) x 10 reps. By the end I felt so much more comfortable! So, this morning I came in, grabbed a PVC and did the same Snatch Bal and stay there progression- 15 sec on, 30 off X 4 sets, 30 sec on for the 5th set and moved on to actual weight.

Then I Hang power snatched, and dropped down into an OHS at:

33# x3
43# x3
50#x3
55#x3
60# -failed 3 or 4 times, then got 1 rep
65#x3
70# -failed 1, then got 1 rep.


It didn't feel like it was the heaviest I could go, but I had been working for about an hour and wanted to keep today's work light so stopped there. That's easily a 30# PR from my prev 1RM in OHS. About fucking time.


Talked to Bryce about supplemental work to add into my training after the workout. Am excited to start working those in.