Workout of the Day
WOD 1 – in the morning…
4 rounds for completion:
2 ring dip + ring hspu
10 weighted pistols (35#)
WOD 2 – in the afternoon…
Snatch 3, 2, 1, 1, 1
5 minute AMRAP overhead squat (155#)
WOD 3 – in the evening…
20 rounds for time:
5 stone deadlifts (approx. 100#)
20 yard stone carry
This is my last full week of training before heading to LA for the CF Games, so my focus is narrowing a bit during my skill sessions. There’s been a lot of talk about ring hspu’s and pistol variations, so I’m trying to keep coming back to those movements to make sure I can at least do them passably. Can’t say things are getting much easier… the pistols were especially hard. The extra 35# made a big difference by the 4th set.
In the afternoon I concentrated on Olympics, coupling heavy snatch work with a mid-weight overhead effort for volume. Squatting endurance is something that translates well to a lot of other exercises, so if you’re looking for a way to build general capacity, start doing these types of high intensity efforts. I was able to knock out 53 repetitions at 155# before time expired.
Finally, my conditioning session took me back outdoors to Folsom Lake. There are a series of granite levees that surround the western edge of the lake, leaving an abundant supply of rock to lift and carry. All shapes and sizes are available so I had no trouble finding a suitable instrument. This thing was oblong and slightly triangular, very awkward and heavy. It took me 11:57 to finish all 20 rounds… 100 deadlifts and 400 yards of distance in total. The best part about lifting rocks is that you have to get super low—far below standard bar height. The result is a heavy tax on the butt and low back that will make conventional deadlifts feel easy by comparison. And, of course, there’s the constant awkwardness of gripping the damn thing. Getting stronger hands never hurt anyone.