September has always been my favorite month for many reasons. One of them is purely because it sounds so classy…”September”. Has a nice ring to it. October, November and December all just sound a little, well, masculine. But that’s just me. So how do we usher in this lovely-named month this year? Well, we join in on a WOD that re-introduces the pull-up. Up until I did the first 5 reps of the pull-ups, I remembered its been a while since I’ve done them.
Deadlift, Hang Power Clean, Push Press
5,5,5,5,5+ (100kg, 50kg)
“5 x 40”
5 Rounds of —
5 Deadlifts (40kg / 25kg)
5 Hang Power Cleans (40kg / 25kg)
5 Push Press (40kg / 25kg)
10 Pull Ups
15 Box Jumps
We started with a review of what would be the main combination for the WOD — deadlift, hang power clean and push press — to ensure we had good form. Then it was on to Deadlifts, 4 sets of 5 and one last set of 5 with the heaviest we could do. I may have increased the weight too late and ended up doing one rep of 50 at the end.
For the WOD I had decided to use the blue band, thinking it would give me enough boost. 5 reps in and I realize what I had mentioned earlier along with the fact that I won’t survive 5 rounds if I don’t add another band. I added a light-colored band starting on my 2nd rep to make sure Allan wouldn’t have to wheel me home afterwards. After three rounds though, my arms felt like they’ve gotten bigger and have started getting sore, but I couldn’t add any more bands, so I had to push on. I still have problems getting those elbows up when in the rack position, so I had to consciously push them up everytime. I’m happy with my box jumps though, as long as I keep a good rhythm going there’s not much struggle there.
I finished my 5 rounds in about 15:02 while Allan did 4 rounds + 5 push press. He had to do pull-ups without the bands…ouch.