Achieving God Mode

[Jab1]

"Open 14.3"
AMRAP 8 of:
10 deadlifts, 65kg
15 box jumps, 24 inch
15 deadlifts, 85kg
15 box jumps, 24 inch
20 deadlifts, 105kg
15 box jumps, 24 inch
25 deadlifts, 125kg
15 box jumps, 24 inch
30 deadlifts, (145kg
15 box jumps, 24 inch
35 deadlifts, 166kg
15 box jumps, 24 inch
Score: 135 (Finished the 125kg round, 5 deadlifts at 145kg)

[Jab1]

1. Track
4x800 - On the 6 min mark run 800m as fast as possible.
Done. Each 800 was about 4 minutes. Pretty slow but I am a long way from my best running yet.

2. Metcon
"Nate"
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 32kg
Score: 9 rounds
Basically treated this like a “recovery” wod and didn’t go all out. And I’m glad because that kettlebell got heavy. Upper back was trashed afterwards.

3. Barbell Complex
5 sets of: 2 Front Squats + 1 Thrusters - Just a heads up that there are 3 squats in this complex. No "thrust-a-jerks”.
60kg
80kg
90kg - PR
90kg
80kg
First time going a little heavy with thrusters and really pleased with how this felt. Default PR, but felt solid.

[Jab1]

1. Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees
40kg
50kg
60kg
65kg
70kg - baseline PR
This felt better than I expected, but 70kg was pretty tough.

2. Clean
EMOMx12: Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75% - 85kg
Min 2: 80% - 90kg
Min 3: 85% - 95kg
Min 4: 80% - 90kg
Min 5: 85% - 95kg
Min 6: 90% - 100kg
Min 7: 85% - 95k
Min 8: 90% - 100kg
Min 9: 95% - 105kg
Min 10-12: 85% - 95kg
Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.
No misses, held everything a bit longer like I was supposed to, and generally this felt really good.

3. Gymnastic Benchmark
Max Strict TTB - no kipping
15 reps
At rep 11 my abs just started dying!

4. Metcon
200-150-100-50 Double unders
100-75-50-15 Air Squats
Time: 32:15
Did not rush this at all. The double under gods deserted me today, and I had a weird tendon pain in my left quad just above the knee.

[Jab1]

1. Pulls

A. 6xSuper Squat Complex: 1 Good Morning + 2 Back Squats - Use a safety bar in you have one.
60/40/40/40/40/40
B. 100 Hip Extensions, not for time.
10/20/20/20/15/15
So the good morning with a SSB surprised me… 60kg was too heavy! Lowered it to 40kg and it felt great. The squats were a bit lol though.

2. 20 Rep Benchmark
20 RM Bench Press
75kg - PR
5kg up on last week, and it felt easier.

3. Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.
Times:
4:20
4:10
3:47
No partner so I did this with 1:1 rest. Really picked up the pace on the burpees in the final set. This was all lungs for me.

4. Skills
EMOMx10:
Odd: 3 Muscle ups
Even: 3 High Hang Squat Cleans, 70kg
Done. Easy. Pleasantly surprised with how easy the hang cleans felt.

[Jab1]

SESSION ONE
1. Snatch Complex
Power Snatch + Squat Snatch from blocks - Set up blocks so the bar starts at your knees. You can drop between reps. Work up to a heavy, but not max set.
40kg
40kg
50kg
60kg
70kg
75kg - failed squat snatch
Dropped the 75, the bar bounced off the plates I was setting it up on, and it banged in to my shins. ****ing ouch.

2. Metcon
3 RFT:
500m Row
21 Power Snatches, 50kg
Time: 20:15
This was rough. Each row was sub 2:00, and I did all the power snatches in sets of 3. Took too much rest between sets. The weight felt very light but my lungs couldn't keep up.

3. Skills
Work on Deficit HSPU
5 sets of 2 strict on parallettes
VERY pleased with how easy these felt today! Felt like I had 5 or 6 strict in me in my first set.

SESSION TWO
1. Squats
5x5 Front Squats
60kg across

2. EMOMx9
Min 1: L-Sit Rope Climb
Min 2: Legless Rope Climb
Min 3: Regular Rope Climb
repeat the sequence for 9 minutes.
I just did 6 L-Sit climbs on a shorter rope as I couldn’t get to the 15ft ropes today. It was a new shiny rope and much more difficult to hold on to that the older ones. Hands were dead.

3. Skills
Work on Handstand Walking
Did about 5 handstand walks over 5 metres. Felt pretty solid.

Notes:
This was supposed to be broken up into two sessions. I did it in one session over about an hour and a half… Hence the wimpy front squats. And I feel broken now. Definitely looking forward to my rest day tomorrow!

[Jab1]

SESSION ONE

1. Snatch

1RM Power Snatch

40/40/40
50/50
60
70
75/75/75
Had absolutely no speed or energy for this today. 75 is well below what I should be capable of, but even that felt ****ty and form was not great.

2. Jerk Complex

3 Dip Drives + Split Jerk, work up to a max set.
60/60
70
80
85
90
95
These felt better and better as the weight got heavier. At 95 I was actually feeling good again and it went pretty much perfectly, so I ended it on that positive note.

3. "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 100kg, rest :45

3 Rounds of AMRAP Cleans in :20 at 80kg, rest :40

3 Rounds of AMRAP Cleans in :30 at 60kg, rest :30

3 Rounds of AMRAP Cleans in :35 at 45kg, rest :25

Work on cycle times, and increasing your stamina. Report scores for all 12 intervals.I went:
2/2/3
4/4/4
6/6/6
10/10/10
Grip on the 45s was burning! Very pleased with how the 100s and 80s felt! Managed to touch ’n’ go the 80s, and power clean all the 100s.

SESSION TWO

1. Gymnastic Benchmark

50 Strict HSPU for time

Time: 7:51 - 2:09 PR!
To get this I did:
3/3/3/3/3
5/4/3/2/1
3/2/1
2/3/3
Not only does this time smash my previous PR, but I felt WAY more fresh afterwards. Last time it was all I could do to get the last rep, this time I actually had a good deal more in the tank.

2. Metcon
For time:
1,000m Row
20 Pistols
20 Bench Press, 60kg, axel bar
40 meter Dumbbell or KB walking Lunge, 70/50 each hand
20 Bench Press, 60kg, axel bar
20 Pistols
1000m Row
Time: 21:41
Rested far too long on the bench press, did not need to. The pistols really slowed me down, especially after the lunges. Second row I just had no pull left and it was very slow…

Notes:
Did both “Sessions” in one session. Who wants an easy life anyway? lol. Felt crap in the snatch but the jerk complex seemed to really ramp me up nicely and then the workout went pretty well.

[Jab1]

1. Sprints
3 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.
3 x 5-10-5
Done. Best time on the 5-10-5 was 4.4 for second and third set.

2. Squats
A. 5x3x100kg High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B. 2x10x100kg Front Squats
Went very light on the back squats and focused on form and control. Felt good. Pleased with how the front squats went, had a few reps left in the tank on each set.

3. AMRAP 5:
Up Ladder of:
Deads, 405/300 (1.2.3.4.5...)
GHDSU (5.10.15.20.25...)
In five minutes complete as many reps as possible. The sequence is 1 Dead and 5 GHDSU, then 2 Deads and 10 GHDSU, then 3 Deads and 15 GHDSU. Continue adding 1 dead and 5 GHDSU.
Score: 4 complete rounds
These deadlifts felt heavy today… grip was not holding up either.



4. Pull up Complex
5 sets of:
3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.
I went:
10kg
5kg
5kg
5kg
5kg
Very quickly realised 10kg was too heavy for me on this! Got a crazy lat and biceps pump. This crushed my grip too.

5. EMOMx21
Min 1: 15 Cal Row
Min 2: 10 burpees
Min 3: 30 Double unders
Done. Not RXd. This was horrendous!

Notes:
Had about four hours sleep last night and was feeling very low energy today. Also my glutes were full of doms from the lunges yesterday. Sprinting warmed me up nicely. Took the squats pretty easy. Deadlifts felt… bad. lol. A mate did the metcon with me and I am very glad he did as I might have quit otherwise. It sucked a lot.