Sunday, February 27, 2011

It's 2fer Sunday!

21-15-9 reps of:

95 pound Sumo deadlift high pull (I did 55#)

95 pound Overhead Squat (I did 45#)

This workout kicked my butt. And it was the Sumo deadlift High-pull, not the overhead squats, that I had difficulty with. I felt like I couldn't control the the bar on the way down, so I had to "reset" every rep; I couldn't get into a rhythm. And the bar felt heavy :(

For the squats, I broke them up in to sets of 7 for the round of 21 and 15. For the last 9, I did 6, dropped the bar, then did the last 3. I felt really good and solid in my squat. I was very mindful to get low enough. I probably had more inside of me after I called time, EXCEPT for my weak-ass wrists. I taped them up but they still were about to give under the of 45#s. 

So, feeling I still had some fuel in my tank (a sign that I didn't ramp up the intensity like I could have) I decided to do today's WOD

As many rounds as possible in 20 minutes of:

4 Deadlifts (135/95) I used 55#s

3 Hang power cleans

2 Front squats

1 Shoulder-to-overhead

Your score is the total number of reps, each round has 10 reps.  Example: if you do 5 full rounds plus 4 deads and 2 hang power cleans your score would be 56 total reps.

OMG this was brutal. Really. So much so that I tapped out at 15 mins, and collapsed on the floor completely obliterated. At Diso's urging I did one more round to get my at 16. So that means I did 1 round a minute on average. I know that at 4:37 I had completed 6 rounds, so I definitely went hard out of the gate. The hang cleans were yucky towards the end. The front squat was bad every round. I'm not sure what it is that coming out of the cleans that your thighs are sooooooo jacked that I couldn't fire out of the bottom. It definitely was a struggle (and right now my quads are cramping---- oh shit!!!!) ahhhhhhhhhhhhhhhhhhhhhhhhhhhh.  fuck fuck fuk fuk.

I just realized that I did a lot of squats today: SDLHP, OH, Front... Ugh. My thighs hate me. 

Then the dessert in this quadruplet is the shoulder to overhead; it was very difficult. Every time I push jerked the bar up, I didn't think I would stick it cause I was sooooo gassed. So it was my hands/wrists were what killing me; makes sense right since my wrists were killing the previous WOD. I know I was getting sloppy and tired in my last few rounds with the hang cleans and the bar was landing on my hands and not my shoulders, so wrists were absorbing a lot of energy. When I would push jerk the bar overhead, my wrists would not support the weight anymore--- and that's why I tapped out. I did burp throughout the WOD- sure sign of my intensity :)

Soon thereafter my abs started to ache and feel sore. Which confounded me being that we didn't do any ab specific movement... Drives home the fact of how much your core is completely engaged. Abs still aching now. 

Now I'm at home, cramping quads, achy abs, posterior chain feelin' it, as well. Starving, but lazy. God, I need a male house bitch. Lol. 

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