Cycle 2, Week 3 - Metcon

CF.com mainpage WOD from last week

3rft
30 swings, 24kg
25 wall ball shots, 20lb
20 pull ups

11:01

Cycle 2, Week 3 - Rest Day Fun

Woke up this morning wondering how much I could lift with a squat clean thruster so decided to find out this afternoon

Worked up from 40kg (89lb) and worked up in 2.5kg (5.5lb) increments to 102.5kg (227lb). Only fail on the way up was first attempt at top load. Everything from 201lb was a PB

Failed twice at 105kg at about forehead level then decided to try just a squat clean at 110kg (243lb) and got it (PB by 11lb)

A half hearted fail at 115kg (254lb) before calling it a day

Happy with that!

Cycle 2, Week 3 - Bench Press

Bench press

10x20kg
5x60kg
2x70kg
Singles at 10kg increments from 80kg - 120kg
3x125kg (PB - 276lb)

11x226lb

Metcon 2 hours later

5rft
3 GTOH, 135lb
10 ball slams, 20lb

2:39 - high end metcon - liked that

Cycle 2, Week 3 - Heavy Monday

Before class deads (2” lift and resets)

5x60kg
3x100kg
3x120kg
Singles at 10kg increments from 140kg to 180kg
5x187.5kg (PB - 414lb)

After class back squats and HR deads

10x20kg
5x60kg
3x80kg
2x100kg
Singles at 10kg increments from 120kg to 140kg
5x150kg (PB - 331lb)

Apathetic HR deads - jumped straight to 190kg cos I hadn’t done that before and hence had no target to beat

7x190kg (Default PB - 419lb)

This was done at 8:30pm - late for dinner so metcon will have to wait for another day.

Cycle 2, Week 2 - Metcon

Empty house catch up WOD

15 min AMRAP
2 GTOH, 185lb
4 CTB pull ups
8 burpees (CTD and full extension vertical jump)

10 rounds in 14:42

Turned into an interval workout - needed about 15 secs after burpees before I could be sure of getting the OH without failure. However once I started each round they were almost unbroken with only a couple of breaths in between GTOH reps.

Fun WOD - thanks GD!

Cycle 2, Week 2 - Press

Press
10x20kg
5x40kg
Singles at 5kg increments to 80kg
5x80kg (177lb)

12x66kg (145lb) PB by 1 rep

Planning to increment my heavy set by 1kg or 1.5kg a week and see if I can maintain progress with that. HR will stick with that load until I get to 15 reps then move up 10lb

Going to steal the BX GTOH, CTB and burpee AMRAP when I have the house to myself tomorrow

Cycle 2, Week 1 - Speed Deads - FAIL

Failed attempt at speed deads - could not for the life of me get my 85% load moving fast enough to qualify as speed work. Couldn’t bear another totally wasted day so did the CFNEE WOD before walking out the door

3rft
15 front squats, 40kg
15 push press, 40kg

2:59 - steady with only one break after completing the second round

Thinking at the moment about what to do going forward - getting ME and metcon in any one session is proving an issue at the moment.