Monday September 12th

WOD-

1RM

Clean

Floor Press

Weighted Pull-up

I ran out of time and did not get a chance to do overhead squats.. I had to spend a ton of time getting loose because my shoulders and lower back were extremely tight.. But I was glad to get to try for some new PRs on these movements, a couple of my favorites.. I had been doing a lot of goat work recently, so it was nice to try friendly movements that I am totally comfortable with.

For power cleans I warmed up and felt really strong today, everything was coming up no problem.

My weight progression went as follows to warm up. 135x5, 165x3, 185x2, 205. These all felt great, I was getting good hip pop and my hands felt fast on the recovery.

For my 1 RM attempts I planned to do 215, 225, 235. All 3 went up and felt solid. In the past I have always failed the first time I try to a new 1RM on cleans.. Not sure why, just always happens that way.. But today 235 was a new best and I didn't even feel too strained so I decided I would go for broke and try 245, which has been been a goal of mine for a long while. The video above is my 245 bid, success.. Double PR day.. I was really stoked about this, which is not apparent from my ho-hum reaction..

Hopped right into weighted pull ups after those and I have a pretty good idea of what my wall is on these so I went quickly through the progressions. I did (with kettlebells on the belt) 16 kg, 24 kg, 32 kg, 32kg + 5 plate, 32 kg + 10 plate.. The last rep on the 32kg+10 (about 82 lbs) was grueling.. I just barely got my chin over the bar to count it, so I stopped there.. I believe that is a new PR, but I haven't tried these since we got the new orange kettlebells so I forget what the last ones I did were.. I think I maxed out with the green KB only months ago, so this is a significant improvement if my memory serves.

Floor press I also hopped right into because I was really warm all over.. I had previously maxed out at 225 so I wanted to see if 235 was in range today. I warmed up with 185x5, 195x3, 205x2 and then hopped into max reps. Similar to the cleans I did 215, 225, 235 with success, but the last rep at 235# was definitely a struggle.. My feet were kicking like I was giving birth on the last couple inches of the range of motion, so I decided that was plenty for today..

3 PRs.. 

Me = :)

I guess I owe an overhead squat 1RM at some point this week.. yuck.