Level 2 (Socs)
Negative ring dips, banded pull ups
Level 3 (Allan)
WOD movements see below
Turkish get up practice 16kgs KB
6×5 Push press @ 40kgs
5 Power cleans (A:50kgs, S:30kgs)
10 Front Squat
5 Push Jerk
20 Pull ups (10 for Socs)
90 second rest
When I saw that we were scheduled to do a hero WOD called Hammer, I wasn’t sure what weight I would be doing. I can do 60kgs (Rx weight) power cleans for 5 reps sure. I can do 10 front squats as well. 5 push jerks are also possible I believe. Even at 5 rounds I could probably do it. But not all 3 in one round, 5 times. It’s not called a hero WOD for nothing.
I figured, correctly, that 50kgs would be the Goldilocks zone and it was apparent on the strength session that I am in still need of a strength boost. As Tom pointed out, my technique/mechanics are good but I can still improve on my strength. It just hammered in (pun intended) my current mindset of getting the weight on and concentrate on that. I just need to remind myself every time I step in to the gym.
Although I do need to sort out my sore shoulders and arms in order to maximize my training effort. Might just book myself a massage this weekend.
The WOD was as nasty as I imagined. Most of us in the class agreed that the combination of movements lead to us struggling on the push jerks. With a time cap of 25 minutes, I managed to do 4 rounds + 2 push jerk (I was ready to die then) while Socs finished 5 rounds in 21m24s.