6×3 Power Cleans @70% 1RM (A:52.5kgs, S:30kgs)
Kipping ring dips or 1RM weighted
50 Thrusters (A:42.5kgs, S:25kgs)
40 Hang power cleans
30 Box jumps
20 Ring dips
When I first saw the WOD on the board I wasn’t particularly chuffed about it. The sheer numbers and weight involved was mind-boggling. But then I just reminded myself that the only way to improve was to get down to it and do the work. So I loaded the bar with the Rx weight of 42.5kgs and went for it. It was a suck fest and felt the dumplings we had for lunch trying to make a comeback around the 40th thrusters. But I soldiered on and chipped away straight on to the hang power cleans. Then I realized everyone was miles ahead and were either on the box jumps, or ring dips or finished. I didn’t let that get me down and just kept a decent pace of work, never stopped more than I should on the box jumps and broke down the ring dips into 5s then 3s and 2s. I finished in 15m13s which was surprisingly good! I was happy about that! Socs did better at 12m42s.
Weighted pull ups
Ring dips/dumbell reverse flyes
Barbell roll outs/single leg deadlifts
This time I did not mess up the numbers and was successfully able to press 45kgs for 5 reps on the last set as well as 100kgs for 5 reps on the squat. Happy days. As usual there were all the accessory workouts to get our strength up. Looking forward to getting bigger numbers up soon.
Bench: Rest/pause narrow grip bench at 50% of working weight (33,15,15 at 30kgs)
3×5 Deadlift 100kgs
3×15 Glute bridges 40kgs
3×20 Woodchoopers with 12kg kettlebell
We started off late as the Olympic barbell class was doing a weightlifting competition of sorts which was fun to watch. I do hope we do that sort of thing once in a while, on both Olympic lifts and powerlifting lifts.
I should probably get my head around the whole 5/3/1 program more as I ended up deviating on the bench press and completely screwing up the weight on the deadlifts. I thought I was lifting 80kgs on the first set but in reality did 100kgs. No wonder that felt heavy! At least I was able to do the reps, which is good.
I don’t remember the details of Socs’ workout but it was an AMRAP which included 3 handstand push-ups (she did kip from a tripod position) and finished 6 rounds if I’m not mistaken. A pull-up and now 3 handstand push ups, she is going to destrominate L3 WODs soon!
I’ve decided to dedicate my Saturday noon for a bit of strength session at CrossFit London UK and I’ve decided to use Wendler’s 5-3-1 programming as it fits nicely with the program and timing of the Saturday class.
The session looked like this: Upper body
Press (5-5-5+ increasing weight)
Pull-ups between all sets
50x Med ball sit-up/throws (partner assisted)
25x Razor curls from kneeling (partner assisted)
Pretty straightforward right? I sorted out all my prescribed weight for all movements (press, squat, bench press and deadlift) based on my 1RM. I managed to go through the press sessions well enough doing 32.5kgs, 37.5kgs then 42.5 kgs (for 8 reps). But then somehow things got confusing for the squat. I knew I had to do 93.5kgs on my last set for a minimum of 5 reps and I was a bit anxious on that as my 1RM is only 110kgs.
For some reason, when I loaded 45.5kgs on the first and 52.5kgs on the second set it did not occur to me that the numbers didn’t add up. They felt a bit light! I realized then that I was looking at my bench press numbers and wasted the 2 sets. I just decided to put 90kgs on the bar and see where that went. I managed to do 6 reps. I am now considering redoing the entire phase for squats or moving on to the next round (3×3 but heavier). I don’t want to complicate things more (I can’t even read my own programming correctly!) but I don’t want to waste my time either, so we’ll see on the next couple of weeks.