The workout was alright. I worked on finding my new PR with a power clean, but was struggling getting the motions right even after all the work with Rog & Mike. I feel stronger on snatches after focusing on it two weeks in a row, but we've only worked cleans once so I think I need to pump my brakes (thanks, Rudy, for bringing that back into my vocab) and give myself time to really get set on the technique before I try and go up in weight.
I still PR'ed, but not as high as I think I should be lifting. If I can consistently work at 95# for an hour, can and have done 30 reps @ 95# cleans during multiple metcons, and can clean a 105# bar during a metcon, I'm sure I can lift heavier than my newly established PR, but until I can get the form cleaner and more consistent I'm not going to see that transferred to a heavier weight.
Find your IRM Power Clean - 110# (failed at 115# 3x)
Metcon - 5 rounds for unbroken reps of:
Wall Ball
Hang Power Clean (45% of 1RM Clean)
30 seconds of rest in-between exercises.
I am an a-hole, and used Ben Wood's Inspirational Weight Calculator wrong. YES, I work in accounting and finance. It's true. I used 45% of 85.5% of my 1RM by accident... 43#. SO obviously I crushed the HPC portion of this wod. I thought my arms were going to fall off. The last rd of HPC my arms had gone completely numb.
I also forgot my paper listing my score in my car, but I think I remember some parts so will list what I remember now, and correct this after I check :)
WB @ 10# ??-??-??-??-19
HPC @ 43# 30-30-30-30-38
My forearms BURNED. And then, I had Vball. I thought it was going to kill me, but it wasn't bad actually. My body was able to put off most of the soreness until this morning.
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Nutrition
8:30 am - 1 egg, 2 oz no salt turkey, 5 oz. sunchokes, 4 fish oil, 1 Vit C
2:20 pm - chicken + bacon + avocado + jalapeno sandwich (minus the bread) ~4 oz. chicken, 1 strip bacon, 1/4 avocado. Free Smithwick's beer (I know I should've have but who turns down a free beer from the owner?! I didn't want to be rude...); and sweet potato fries. So, well, at least I didn't eat the bread. Guess I just gave up the beer I was gonna have after sectionals.
3:45 pm - 1 1/2 T sunbutter
6:30 pm [Pre-wod] - 2 oz. no salt turkey, 8 oz. coconut water, 1 t. sunbutter
8:30 pm [Post-wod] - 2 oz. no salt turkey, 8 oz. coconut water
10:00 pm [Post-vball] - 6 oz coconut water
10:45 pm - 3 oz. monkfish; 7 oz of brocoli plus the remaining shitty chard mix I made the other day, a few cranberries and coconut flakes.
12:15 pm - 2 t. sunbutter
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I did watch a 30 sec video on YouTube that made me smile... called "How Not to Snatch"
that video made me laugh really hard...
ReplyDeletesorry to hear you had a bad day yesterday :(
hope today's going better!
looked like he was doing a crazy dance with the bar...lol.
ReplyDeleteThat was hysterical...and I thought my debut on You-tube was bad!
ReplyDeleteYou're form is solid, Kerry. I am right there with you every Monday night watching you nail that shiznit. Don't forget what Rudy says...with O-lifts, some days you have it and some days you don't. Good for you for just chalking it up to a bad day and having a beer. Love you for that!
That cracked me up! I love how it took the judging buzzer like five year to beep.
ReplyDelete