Workout of the Day
WOD 1 – in the morning… Establish a max weight barbell Turkish Getup
WOD 2 – in the afternoon… Snatch 1, 1, 1, 1, 1 For Time: 10 squat snatch 10 power snatch 10 overhead squat All movements are 135#. Rest as needed and repeat for 2 rounds.
WOD 3 – in the evening… For Time: Shoulder a 95# stone and carry uphill 65 yards Shoulder a 115# stone and carry uphill 65 yards Shoulder a 135# stone and carry uphill 65 yards Shoulder a 165# stone and carry uphill 65 yards Shoulder a 200# stone and carry uphill 65 yards
Had a kick ass training day today. I started the day by PR’ing my Turkish getup on both sides, getting 150# each. I love this movement because it requires a ton of patience and constant tension to be successful. I think the rep on my right side took nearly :40 to complete—when else could a single rep take so long??
We came back in the afternoon and snatched heavy. I made my lifts at 225# and 235# without misses, then missed at 244# and 250#. First time I’ve ever had that much weight on the bar, though, and I wasn’t far from making it. Big confidence booster going forward. The assistance bit was designed to train unbroken sets of squat snatch, power snatch, and overhead squat. I was successful on both the squat snatch and overhead squat, but had to drop the bar after every power snatch. My legs were too smoked to cycle them together with enough pop to get the bar overhead. My times were 2:03 and 2:16 for the 2 attempts at this sequence. Finally, Jay and I took some atlas stones out to the lake for some old-fashioned man labor. Shoulder the stone and carry it up the hill, simple as that. The 5 stones we brought were 95#, 115#, 135#, 165#, and 200#. I’d never lifted one heavier than 135# before today, so I was excited but a little nervous about how it would go. Couldn’t have asked for a more beautiful setting or day to be outside beating myself up, so right there I had one foot in the win column. Add to it that lifting stones is just about the most fun type of training you can do and this made for a very memorable WOD. I had my struggles on the 200# guy at the end of the line, but managed to get it up and complete the ladder in 8:35. Jay did it in 11:35. Check the video below.