WOD: Heavy Day

Warmup

stretching, joint mobility

Workout

4 rounds:

For the one arm exercises, I did ladders of reps 1-5 the 1st round, 1-4 the 2nd round etc and I switched arms at each rung, so 1 right, 1 left, 2 right, 2 left...and so on. For the deadlifts, the reps decreased each round - 15, 10, 6, 3

-one arm press ladder

-20 swings

-one arm racked squats ladder

-one arm clean ladder

-double kb deadlifts

Results

This was a nice change of pace! For the presses, I used a 24 for the entire first round, a 28 then a 24 for the second round and a 28 for the last 2. I was happily surprised with those. Justin helped me with my technique to help get the heavier weight up which was great.

I used the 28 for the swings and they weren't too bad. My lower left back didn't bother me at all, so I was happily surprised there too.

I still hate squats. I used a 28, 24 and 20 the first round, then a 28 and a 24 the second and then a 28 for the last 2. For the cleans I think I used a 24 for the first round, a 28 and 24 for the second and then the 28 the rest of the way. And for the deadlifts, I used 24s for the first 2 rounds and 28s for the last 2.

This workout wasn't for speed so I rested when I needed it. And man it did feel good using the 28s!