WOD:
Weighted Ring Dips (Use dumbbells or vest)

Max Rounds in 10 minutes of:

• Run 200 meters
• 10 Push Press @ 135#’s
• 10 Deadlift’s @ 135#’s

Immediately after, 3 (up & back) prowler pushes.

RESULTS:

5 @ 25# db pp, 135# dead

90# prowler, 235# sled, 190# sled

So I hurt my wrist doing the cleans on Monday, but decided to still give the gym a go. Didn’t do much on the ring dips because of this, and also used 25# dumbbells for the push press. The ass-kicker was crazy though… I did one prowler push and decided that bothered my wrist to much, so I grabbed the sled and ran. It was HELLA hard and then I realized why… they weren’t just 45# plates on there… no, as you can see above, one of them (in the middle) was a 100# plate!! So my frist go was 235# before somebody else took a 45 since they wanted to try, making my second one only 190# (aka about my body weight). Crazy.

OLY CLASS:

Full (squat) Clean and Jerk – go for max load….  135# tech

So I debated on whether to do the class or not due to my wrist, however, Billy said give it a go and see what I can do. So I did… and man I am I glad I did. Ok so I didn’t go for max load, but rather worked on technique after Billy pull me aside and gave me a few pointers. In fact, I think I actually got a proper front rack position for the first time!

He pointed out that I was pulling my shoulders back, which means there is no place for the bar to rest and it ends up on check rather than the shoulders. He said to thing about reaching forward with my elbows rather than trying to pull hands back to my shoulders. This made a big difference. Granted I still have some flexibility issues to work on, I felt much better with the positioning for the jerk. He also had me work on readjusting my grip after the clean to get my hands back on the bar by using a little pop.

I only went up to 135# because I didn’t want to tweak my wrist more, but feel like I really got a lot of this session. I gotta start making it to the Monday sessions as well.