Redemption (sort of), at Scott's urging
Warmup:
KL pushups, situps
SS pushups, situps, dips, OHS
Scaled version of Crossfit WOD 070617
21-18-15-12-9 reps rounds of
75# deadlift
75# hang power clean
75# front squat
75# push jerk
KL 25:50 (? could have been 23:50, not enough oxygen to remember)
SS 37:42
1/1 push-up/sit-up ladder
KL and SS up to 12 rounds
So this was the workout I attempted a few weeks as prescribed, at 95#, barely surviving the first round. More reasonable at 75# but very much a grind. Took a lot of rests by the end. Technique is as much a performance-limiting factor as strength/endurance here - you really have to get those HPCs and push jerks dialed down. In fact, I think Scott did his entire workout as push presses (ouch!).
Here's a push jerk reminder video:
7 comments:
Yeah, technique was a pretty large limiting factor this time. It was my first time doing HPCs and some guy from the gym even stopped by during the 15 set and gave me some pointers on how not to exhaust myself. I was definitely using way too much of my arms to get the weight up instead of my posterior chain.
Also, this workout is deceptive because towards the end of each round, each time you break up you set of front squats or pushjerks, you have to deadlift the bar and then clean it just to get the weight up, so you really want to try to complete the round in as few sets as possible.
Nice job Scott - you were really cranking those front squats out! Totally spot on about the reps, by the end, I linked as many reps as I could together to avoid having to pick up the bar again.
Sounds grueling ... may have to try that tomorrow!
My recommendation: find a power rack to do it in.
But definitely one to try...
A power rack would have helped, but if I were to do it again, I'd probably still do it off the floor. It seems like a better workout that way and it takes more mental willpower to restart those sets.
Plus the mental anguish of deciding between resting the bar on your shoulders or dropping it to the ground. Something always gives ...
Avoid WMV!
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