Fitness - WOD 7/13

Holy cow! As my good friend Loren would say, this one was a barn burner. We started out with a nice little military press workout then got into the WOD, which was done with a partner and alternating sets of three counted as one round (i.e. my 3 reps, then his three reps counted as one round).

Un-timed, 21-15-9 of strict press, max effort: 40 Kg (88.2#) for all sets

WOD - AMRAP in 20 min. of:
6 hang squat cleans (alternating 3:3 with partner)

Rounds: 30 (that's 90 reps!)
weight: 70Kg (154.3#)
Calories burned (including press workout) - 757

I was extremely pleased with this out put. Like, totally jacked! And it seemed everybody else in the gym was too, I received many high-fives, knuckle bumps and congrats. Even Shawn (the coach) seemed to be surprised. Hell, even I was a little surprised with myself. I'm still not sure where it came from but I absolutely dominated this WOD. Taking yesterday as a rest day helped immensely I'm sure. I felt fresh and ready to rock.

I completed 5 more rounds with 20 Kg more weight then the next guy down. My partner, Joe, did fantastic job as well. I could tell we both pushed each other to the max as he set a PR with his weight and reps also. He used a lighter weight then me but is way smaller than me and extremely strong for his size. His fast pace is the reason we got 30 rounds for sure. I didn't want to be the one to slow us down so I tried to kept the same pace going as best I could.

I focused on getting all three reps at a time and not breaking or setting the bar down to reset my grip between reps. This seemed to work extremely well. As soon as Joe dropped his bar from his set of three, I picked mine up and went to work (and vice-versa). I just kept repeating out loud, "you can do anything three times".

I have always loved cleans and have established them as one of my 4 strengths for sure. I think my form is what allows me to do so well, and Shawn agreed.

Always remember, more weight/reps is a bi-product of better technique. Get your form down and you'll be racking on more weight and/or cranking out more reps faster then you think.