Day 1 back at it

Workout of the Day

WOD 1 – in the morning…

20 minutes static stretch and mobility
Parallette handstand holds
Lateral handstand walking
Full range kipping hspu

WOD 2 – in the afternoon…

Snatch 1, 1, 1, 1, 1
“Isabel” – 30 snatches @ 135# for time
Back Squat 5, 5, 5, 5

WOD 3 – in the evening…

Use 10 minutes to complete the following:
100 sledge hammer strikes (50 each)
AMRAP in the remaining time:
½ mile air dyne
10 muscle ups

First day of real training since the week before the CF Games and I came into it extremely motivated.  I’ve decided to get upside every morning for at least 10 minutes of various balancing and pressing exercises.  This is a lower intensity, high volume approach so I don’t expect too much impact on the body or joints, but I do expect my nervous system to learn a lot.  I’ve decided that this is going to be a strength rather than a medium weakness. 

My snatches felt rusty, but fast.  I stopped at 215# and worked a few sets there trying to get my feel back.  The power is there, just the timing was off.  I followed it immediately with “Isabel,” a benchmark I’d never done until today.  Watching the finalists go through it in the stadium on Sunday made me want to try it, and I think following up a heavy session with one large set with lighter weights is a great way to finish things off.  My time was 2:23.  Not bad but I think I’ll be under 2:00 before long.  Going right into back squats wasn’t as tough as I thought it would be.  I gave myself 5 minutes or so, but then just started hitting it.  Ended up at 345# for my top set and felt great. 

My conditioning WOD tonight turned out to be a crusher.  No big thing with the 100 sledge strikes—I used a 16# sledge and really hit the tire every time.  No bullshit sledge swinging.  But the air dyne/muscle up combo was brutal.  I ended up finishing 2 rounds + the ½ mile and 2 muscle ups.  My legs were splitting and my heart rate was maxed.  Loved the push but felt the week off for sure.  Day off tomorrow.