pressing strength

wod
3x 6 Incline DB press 26kg
3x 5 Incline bench press 60kg
3x 8 1arm DB row 37.5kg

"ox"

wod:
15 mins to find 1rm hang power clean=92.5kg
then
"ox"
5rds for time of
5 thrusters bodyweight (70kg)
5 deadlifts double bodyweight (140kg) (scaled to 130kg rd 1,2/120kg rd 3,4,5 for me)
time=13:10

Sick, Sick, Sick workout. got this off strongman wod, originally meant to be axle deadlifts. the thrusters felt really good, all 5 the first rd, then 2+3 for most of others but last round had to do 1+2+2. The deadlifts started to kill my back! fuck, i am getting so so frustrated with them i feel really good and then as soon as i cool down after the wod my back seizes up and i struggle with any flexion movements. DAMN.
The "hang power clean came about from inspiration of regionals wod 2. I was wondering if i could do the 225pounds hang clean required in the wod. I could not. However im sure i could squat clean it, however it would be loads more taxing and all the best performers are power cleaning the thing like no worries.
PEACE!

1rm and 3rm testing

4x1 bench press:
90kg/95/97.5(f)/97.5(f)

5x3 back squat:
100kg/110/115/120/125(f)

Even though i didnt get any pr's today, I matched both of them and felt way easier than previous attempts. Feeling stronger with that amount of weight, 90 and 95kg went easy for the bench but just that little jump was huge for me, 100kg soon! The squats were ok, felt better as the sets went on, the 120kg felt easy for 3 but again the little jumps at my max weights kill me. Just gonna keep being consistent with the heavy lifting, Registered for the primal throwdown yesterday in my first ever Rx'd comp. Will be great to see where im at with the rest of the dudes, and will provide a good marker for what to improve on for future comps, always thinking about years ahead, not so fussed about the present as long as im making consistent gains.

C+J training

warmup- bb complex

3x3 hang power clean/front squat (40/45/50kg)
3x1 power clean+3 split jerk (50/55/60kg)
4x2 clean pull (100/110/115/120kg)
5x2 squat clean and jerk (60/70/75/80/85kg)
then 15mins to find 1rm clean and jerk
95kg pr

"You gotta pull that bar like your ripping off the head of a lion" - Donny Shankle

"WOOD"

wod: HERO- "WOOD"
5 rds for time of
400m run
10 burpee box jumps 24"
10 SDHP 45kg
10 thrusters 45kg
rest 1min
time=28:47

deadlift/snatch

wod#1
work up to max jerk=85kg
work up to max deadlift=150kg pr

wod#2 'snatch training'
warmup-barbell snatch complex
then for technique:
3x5 "sots press" 20kg bar
3x3 power snatch from knee (30/35/40kg)
3x4 power snatch from floor (40/45/50kg)
3x3 OHS (50/55/55kg)
3x4 snatch balance (50/50/55kg)
5x2 Squat Snatch (50/55/60/60/65kg)
3x5 snatch pulls (80/90/100kg)

wod:
15mins to work up to max squat snatch = 70kg

"Amanda"

wod#1 bench
5x3 bench press
60/70/80/85/87.5pr/90kg(f)
then
1 hour of yoga!

wod#2 "Amanda"
9-7-5
muscle ups
squat snatches 60kg
time=11:35

Two Pr's today! Im getting PR's daily and feeling really good! gonna have a rest so as to keep this consistent improvements rolling! gotta stay fresh and train hard for my goal to be competitive in the primal throwdown RX division, Time to step away from the boys and join the men!
New 3rm bench today nice and easily. Last time i did "Amanda was in june last year, about 10 months ago. i used 40kg for the snatches and didnt have the full lockout on the muscle ups.. my time was 15:38 and it killed me.
Today i got a time of 11:35 RX'D. Thats a 20kg increase on the snatches and over 4 mins off my time.
Consistent training and dedication is all it takes =)
Dear hard work, I thankyou.