WOD:

• 50 Glute Ham Raises…slow and controlled (as usual warm up plenty before this)
• rest
• 50 Deadlift’s at 225#’s in as few sets as possible. Seriously there are several of you who should get it in 1 set. If you are not doing it RxD shoot for around 2-3 sets….this should be hard!!!!!!!
• rest
• 50 Calorie row for time….should take about 3 minutes max
• rest
• 400 meter sprint

These should each be approached as separate events…all out efforts.

RESULTS:

Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them  partnered on the floor. They where pretty darn hard if you worked for it.

The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:

• 50 Deadlifts @ 185# – 3:30k
• 400m Sprint –  1:46
• 35 Burpees – 3:31

There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.

OLY:

Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.

• Snatch –  145#
• C&J –  205# (PR)

So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was  new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.

Billy’s Going Away Party:

Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P

I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.