Today was one of those days that went from regular day at the office to 2 and a half hours of W O R K.

I remember this time last year I could clean 60kg for reps fairly comfortably. Today after some serious strength work and a WOD I did 5 sets of 6 touch and go cleans at 85kg, resting no less then 60 seconds between sets, easily! Each rep was super fast and clean. The first couple of sets were pretty much muscle cleans. 85kg literally felt like what 60kg was last year… It’s been a good year of training!

Sessions were as follows.

4pm
4x
10 strict pull ups
10 strict HSPU
rest 60 seconds

5×7 Back squats @120kg

4 rounds
6 snatch @60kg
6 OHS @60kg
6 burpees

Coached the 5:30 class then:

6:30pm
5x 6 touch and go cleans @85kg
rest no more than 60sec between sets

13min AMRAP
10 burpees
5 chest to bar pull ups
10 DB push press @15kg each arm

3min farmers carry for distance @45kg DBs

Sessions were awesome today! Squats were all solid and each set was belt free, which was cool! Bracing without the belt is getting better each time I do it. First WOD was pretty rough and I only managed the first set of snatches touch and go. All sets of OHS were solid though, really trying to work on keeping the shoulders in a good position overhead as they’ve been pretty bad lately in terms of over internal rotation. Had a light bulb moment during the chest to bar pull ups. With normal butterfly pull ups I use more hip power and less arms. With the chest to bars I was missing reps and finding it hard to keep my rhythm on the bar, however by simply pulling a little harder and more aggressively with the arms rather then just kippping harder with the hips, I could butterfly far easier!

AMRAP was tough due to the fact that I’m running of beer, tequila, pizza and chocolate… but I still managed 10 and bit rounds so kept a pretty solid consistent pace, although burpees don’t feel as fast as they used to.