Fitness - WOD 7/30

I woke up today and my shoulders and traps were hating life from yesterday's hang power snatches. Not to mention my legs were Jello from the box jumps and air squats. So, of course today's focus was on strict/military press and the WOD had to include some dumb bell squat cleans.

Focus
Strict press, 5x5, max effort:
1x5 - 40 Kg (88.2#)
1x5 - 50 Kg (110.2#)
1x5 - 60 Kg (132.3#)
1x5 - 70 Kg (154.3#)
1x5 - 60 Kg (132.3#)

WOD
EMOTM (every minute on the minute) for 20 minutes of:
5 Dumb bell squat cleans - 40# dumb bell each arm
5 pushups

Calories burned (strict press & WOD): 498
Calories burned (bike to gym, press and WOD, bike to work): 1171

I'm pleased with my strict press effort. Although I didn't end there, 70 Kg was the perfect weight for my heaviest set. I for sure had the body vibrations going on while putting up the last 3 reps. I felt like my form was locked in though. I was getting my head out of the way, the bar was moving straight up, and my head and chest were coming through at the top with a strong lock out. I really want to do some push press work to see how heavy I can go with a little spring from my legs.

I must say, today's WOD was pretty tasty. I've never done an "EMOTM" workout before and this was a great introduction. In retrospect, I should have gone heavier with the dumb bells. At least 45#'s but probably 50#'s instead of the 40#er's I used. I was expecting it to be more of a challenge because I was still so sore from yesterday. Don't get me wrong, it was still extremely hard and I was spent the last 5 rounds. But I could have gone heavier. I finished every round with about 20-30 seconds to spare.