Squat Clean Complex

7:30pm @ RNCF

Warm Up
Forward Med Ball throw (20# ball)
10 T2B
10 DL (165#)

NOTES: The med ball throws are in the comp - they are really weird. The deads felt great. I tried the mixed grip for the first time.

Floor Press
5 x 55
5 x 95
10 x 105

NOTES: I have never done these before. They were really easy. It's in the comp. I could probably rep out like 20 reps. I just have to remember to keep my shoulder blades tight and keep aware of my wrists. I got the bar up with a hip 'pop' and dropped it over the back of my head.

Back Squat
4 x 125
1 x 175
1 x 215
1 x 230

NOTES: I'm glad I finally got 230#. Finally. I still had a struggle on the way up. My right hip tightened up a little bit. I need to get this weight back up ASAP!!! Squat Clean Complex 6 Rounds of these UB 12 movements: High hang squat clean (HHSC) + Hang squat clean (HSC) + Squat Clean (SC) + push press + HHSC + HSC + SC + push jerk + HHSC + HSC + SC + split jerk

Set 1: 75 Set 2: 95 Set 3: 115 Set 4: 120 Set 5: 125 Set 6: 130 NOTES: I thought that this was one of the best complexes that I've done. 75 and 95 were really easy, and then 115# got pretty heavy. It was really hard to breath during this complex. I was really glad that Andy was there to watch me. I need to remember to keep my elbows up and to shrug my shoulders back on my cleans. I tried to not jump forward as much. These rocked my legs and left me pretty tired. 2min rest... 5 Rounds 10 Shoulder to OH (95#) 200m Run 10 T2B TIMES: 10:16 NOTES: I literally thought that I was going to throw up on this WOD. It was rough only having 2 minutes to transition to the WOD. The S2OH was pretty easy. I did them all UB. The run was rough. I did the first 2 sets of T2B UB, sets 3 and 4 at 6/4, and then the last set UB (because Andy and Alex told me I had to). I love when those two coach! Reverse Fly in GHD 3 x 10 with 5# NOTES: These made my back tighten up. Bike 1min ON/1min OFF for 10 minutes

NOTES: By the time I got to the airdyne, I was smoked. But, I'm glad I stuck it out and finished these up. I haven't felt my legs get that heavy in a long time. It was a good mental game.


Cheers to rides home!