Day 128: Dumbbell ladder AMRAP style

Wednesday; March 5th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

Mobility
- 2 Minute BOTTOM SQUAT

THEN....

2 Rounds of:
-  ROW 250 meter
-  3 Wall Climbs
-  10 Push Ups
-  10 Front Squat with Bar


SKILL:

FRONT SQUAT  -  EMOM for 8 Minutes
- 2 to 3 reps @ 80%

(10 Minutes to Work up)


WOD:

AMRAP 4 minute (Men - 35 lbs / Women - 20 lb)

5 DUMBBELL DEADLIFT
5 DUMBBELL HANG POWER CLEAN
5 DUMBBELL SHOULDER TO OVER HEAD

REST 1 MINUTE

AMRAP 3 MINUTE

REST 1 MINUTE

AMRAP 2 MINUTE

REST 1 MINUTE

AMRAP 1 MINUTE


Today Coach:  Jodaye

My Thoughts:


Warm-Up;  started with a nice warmup against a rack.  Keeping the back straight, feet straight while squatting.  Held it for 2 minutes.  We used the rack to hang on to, not lean against.
Wall Climbs was easy, the first two.  However, by the third rep.... arms were tired and then the next one was the strict push-ups.  No snaking when doing them.   Yah.... kept my form but my arms were tiring out pretty quickly.   And this was the warm-up.

SKILL; front squat... one of my weaker movements/skill.   I'm breaking form and will talk with my strength coach tomorrow when I meet with him.  I think I will need to work on this.  Leanne pointed out when she was across and over one station that my form was bad..   Bad enough that yelled at me before my coach did.   Good to know she cares...   Worked up to 135 lbs but felt it around the 5 set.  I knew my form started to break.  No need to hurt myself anymore.  This was far from 80%.

WOD; used 30 lb dumbbells.   Was quite challenging after the first 2 minutes.  I used the DB Deadlift as recovery.   Still can't understand the numbers (either I miss counted my rounds) or it's just because of the weight I had used.   It's always a struggle for me...   Heavier weight, slower time or lighter weight for faster time.  Yet you want it to be challenging.   Well, I guess I got that part... Challenging.

Misc: stuck around today and tried a handstand against the wall.   It was okay, until I came back down and landed on my foot.   Kinda sent a funny feeling in my ankle.    I'm not graceful with that yet.   Decided I'll move to working on my strict Pull-Up without a band.     Tried three times without a band.   I'm getting closer to doing one... but still so far away.    I'll just keep practicing...

Friday will be strength training..... going to work on figuring our an optimum schedule for the workouts.  There were suggestions of working out 5 days with 2 days of rest.  In the end, I'll just have to listen to my body.  I'll slowly ramp up or down accordingly.

That's it for today, and remember to tackle one WOD at a time!!!