Deadlifts and disabled burpees

Sumo Deadlifts
100 x 8
102.5 x 8
105 x 8
High gravity day. Just could not get the pop to come consistency. Sometimes yes, the rest very much no.
The first set was really 5 and 3. I was walking  away to pull the pin and decided to finish the damn set. The last 3 flew up so I carried on.

AMRAP 12
6 x 30kg press
12 squat thrusts (burpees without the push-up)

6 rounds + the presses.

I was doing 12 and 12 and did for the first round, but I scaled on the fly when the second round of presses slowed to  crawl. My shoulders (yes both now) are coming along well and I don't need a grinding set to mess them up again. Besides that wasn't the point.
The point was to establish that I am pathetically deficient in metabolic conditioning.
Which I did magnificently! Yay me! :-(

Really need to read the instructions

Snatch practise.
Reviewed the section of the WCC DVD and still couldn't get it right. I have to find a way to sit down and make notes on the drills in each section.

AMRAP 12
12 x 40kg HPC
12 x 20" box jumps (step down, delicate knees you know)

5 rounds plus the cleans.

OK. Got an owie on my right thumb, really should tape up for a hook grip.

Not so silent running

5  x 5 x 50kg 12" box squats
Videoed myself this time. Not good.
My shins were nowhere near behind vertical so I'm not sitting back anywhere near enough. Lighter next time until they are.

3RFT
400m
15 x 22.5kg thrusters
20 wall runs, feet piked on a 20" box

14:46

Definitely heavy feet after the first round. Oh well.

Deadlifts and stuff

Sumo deadlifts
5 x 80kg
5 x 90kg5 x 95kg
5 x 97.5kg
5 x 102.5kgish. Used the old collars instead of stripping the little plates off to put a 20 on.

Went OK.
I shouldn't really have jumped so much when I'm just getting the feel of a new movement and don't know how my hips will hold up. But it felt good.

200m
21 x 20kg Hang Power snatch
200m
15 x 20kg Hang Power snatch
200m
9 x 20kg Hang Power snatch
8:47

I may actually have not entirely messed up the HPSs.
And, my footfalls were light through most of the runs. Easier over the shorter distances I know, but that's the first time I've achieved it. Tempo is still low and my foot placement needs work. Promising though.

Bear complex

20 x Bear complex 30kg

Bear complex =
1. Hang Power Clean
2. Front Squat
3. Stand and Push Press
4. bring bar down behind neck
4. squat
5. stand and push press over head
6. return bar to the floor
7. repeat from hang position for required number of reps

Forgot to start my stopwatch, so time?
Well it was late summer when I started......

Squat, Lunges, row, swing

2  x 10 x 40kg 12" box squats
That was unpleasant.
Left knee not joining the party today.


Lunge the length of the driveway (was going to be 21-15-9 lunges, but that's just too woosy), "sprint" back
21 x Body rows
21 x 22kg Dbell swings
Lunge the length of the driveway, "sprint" back
15 x Body rows
15 x 22kg Dbell swings
 Lunge the length of the driveway, "sprint" back
9 x Body rows
9 x 22kg Dbell swings

10:09

A little out of practise at dbell swings. Lunges actually got easier as I went on.

Well (some of) that went better than I expected!

Sumo Deadlifts
10 x 60kg
10 x 65kg
10 x 70kg
Somewhere about rep 3 of the second set someone turned the gravity down, or I hit my groove, because the bar just started popping up. Still popped for set 3 until the end when my spinal erectors got a little tired.
I'm pretty sure the pop was my hamstrings waking up and helping. Until then I'd been feeling my quads and my dodgy left knee had been wobbling about and collapsing a little. Once the hamstrings got into it, "What dodgy left knee?".
I would like very much for this to continue. NB hamstrings, your contribution is greatly valued.

Diane
21-15-9
60kg deadlift (switched to conventional to spare my legs from the knurling)
HSPU piked with feet on a 20" box

6:27

The 21 round of deadlifts was a doddle.
Gravity turned back up for the 15 rep round but still OK.
Just puffed through the 9s.

Not fast enough and too light really, but good clean fun.

Cleany jumpy stuff

Snatch skills practise with 15kg bar

4RFT
12 x 40kg Hang power clean
24 x 20" box jumps - jump up, step down

13:06

OK with that.

Squats and stuff

Used my new squat stands for

2 x 5 x 40kg 12" box squats
They're a bit wobbly if pushed, but stable enough I think.

4RFT
15 x 20kg thrusters
400m

17:36

I wanted to try reversing the usual order to see how it felt.
Answer?
Pretty miserable, just like always.

I didn't hurt my shoulder during the WOD, Wednesday will tell if I was as stupid as usual.