Claudia

5pm @ RNCF

3 x Skill Work
8-10 Deficit HSPU
10 Toes to Bar
10 Triple Unders (!)

NOTES: My shoulder/arms/chest are actually really sore from Cindy yesterday, so the deficit HSPU were harder than usual. I did my first set of 8 unbroken, then two sets of four, then three sets of three. The toes to bar felt great. I'm working on making those quick with less of a kip. The triple unders were really fun. I'm not able to link them together, but I could string together a triple under, a couple DUs, triple under, DUs, etc.

Power Clean & Jerk
15 minutes to establish 1RM
1 x 85
1 x 125
1 x 145
1 x 165
1 x 175 (just power clean, no jerk)

NOTES: I was surprised how easy the 165 power clean felt. Andy told me to stop when I started splitting my legs/not landing my clean in a normal position. I caught 175 with my legs a little wider than I would have liked, and my elbow is bothering me, so I didn't jerk it. I wish that I could've had someone watching these power cleans. I don't really know what these are supposed to look like/feel like.

Back Squat
15 minutes to establish 1RM
1 x 125
1 x 175
1 x 195
1 x 205
1 x 215
1 x 225

NOTES: I'm definitely getting more confident under heavier weight. I like this squat program that Andy has me on (aka squat heavy every day).

'Claudia' 
5 RFT
20 KB Swings (53)
400m Run

TIME: 16:10
NOTES: I really wish I could have done this workout with someone. I did men's RX, so I don't know if my time was slow because the weight was heavy, or if I was just running slow. I have no idea if this is a respectable time. I did my first two sets of KB swings unbroken, then the last three I did 12-8. My back really tightened up on the run.  And it was windy.  And it was drizzling   It was just not a very pleasant experience, to say the least.

Work on a Weakness: 
5 x 20 Ab Mat Sit-Ups (30 second rest)

NOTES: I have pretty great sit-up endurance, but I'm pretty slow at them.  I tried to go as fast as possible.



Cheers to Toy Story on Disney Channel!