Workout of the Day
WOD 1 – in the morning…
3 position isometric handstand holds
WOD 2 – in the afternoon…
Snatch 2, 2, 2, 2, 2
5 Back Squats every minute on the minute @ 70% 1RM for 10 minutes or failure to complete
WOD 3 – in the evening…
1:00 max double unders 1:00 max pullups
Repeat 3x for max repetitions
So it’s been a full 2 weeks since the last time I trained seriously… I was all set to come back a week ago Friday in preparation for the Level 10 throwdown this past weekend when I pulled a muscle in my back doing pistol squats, of all things. I’ve since been told that this was most likely the result of an overly tight psoas being forced into flexion. All I know is that I heard the thing pop and I was on my back immobilized. This remained the case for most of the next two days as I iced and pounded anti-inflammatories. Finally things began to relax and they’ve been getting steadily better ever since. Needless to say I missed the throwdown and have been twittling my thumbs trying not to do anything stupid. That all ended today.
I felt my way through the snatches to make sure everything was moving correctly. It was. I wore a belt to be safe and actually snatched really well. My top set of triples went up clean at 215#, giving me a big burst of confidence going into the squat sequence. This I approached a little more cautiously, using 65% rather than 70% of my 1RM. I made all the lifts easily, but my legs felt the effects nonetheless. Even after an immediate ice bath I expect major soreness from this protocol yet again.
The evening conditioning WOD offered a return to interval training. Max double unders followed by max pullups, each within a 1 minute cap. The doubles felt amazing, scoring 107, 108, and 107 respectively for each round. The pullups weren’t quite so consistent, as the cumulative pump from the early sets took their toll by the end: 34, 33, and 24.
All in all, very satisfied with today and can’t wait til my next session Wednesday. Reminder for everyone interested in the Wales weekend next month: your contact is Ross Coughlan