WOD: One Arm LC and More

Warmup
stretching, joint mobility, swing/catch/squat/press's (35lb)

Workout

-10 min one arm long cylce, switch hands once

-5 rounds (with a single 16)

-30s clean right

-30s jerk right

-30s clean left

-30s jerk left

-5 rounds (with double 16s)

-30s rack hold

-30s rest

-30s overhead hold

-30s rest

-2 rounds (with double 16s)

-30s swings

-30s rest

-30s shrugs

-30s rest

Results

Another decent workout. For the OALC, I got 36 reps on the right and 35 on the left (switched arms at the 5 min mark) My rack was definitely getting tired on both sides, but overall it wasn't too bad. It's also nice doing any long cylce for 10 minutes, because I need to condition my feet....them foot cramps hurt.

The clean/jerk intervals weren't bad. I should actually increase those to a minute or bump up the weight up to 20kg. For the rack/overhead hold intervals, I originally planned on 1min on / 30s off, but that just wasn't happening. So I dropped it down to 30/30 after the first round.

And I really wanted to do 5 rounds of the swings/shrugs intervals, but I was just spent. I definitely shoulda hung in there for one more round, but that's a lot easier to say now that I'm sitting down and rested :)

Time for a rest day!