WOD: Heavy Day

Warmup

stretching, joint mobility, deadlifts, 2x10 long cycle (16s)

Workout

With the 20s

-6 x 1min on/1min off, long cycle

-jerk ladder - 5, 7, 9, 11, 9, 7, 5

-5x 30s on/30s off, rack holds

-5x 30s on/30s off, overhead lockout holds

Results

The long cycle intervals weren't bad, tough toward the end but that was expected. That cramp came back again though. I think it has something to do with my technique, because it had been about 3 hours since I ate last. Oh well, I'll figure it out.

I was surprised I made it up to 11 reps on the jerk ladder, so that was good. I think I need to keep working on them, because I need to work on the technique and build up some more strength.

Both the rack and overhead holds were tough the last few rounds....my arms were definitely nice and tired by then....again, expected.

Here the 2nd round of the long cycle (ignore that little stumble at the end)