Explosive WOD

WOD:

Split Jerk: 3x3 @ 160

Push Press: 4x4 @ 135, 135, 145, 155

Jumping Squats: 3x3 @ 225, 275, 315

***

5x Kettlebell Swing @ 65

10x Situps

50m Sprint

30sec Rest

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x5

OK, let's talk.

I surprised myself with the overhead stuff today. The push jerks felt clean (75% of 1RM) and I've been meaning to do more heavy push presses.

Push presses are good because they teach you to fully extend your hips, and drive up as much as possible, when pushing something overhead. This translates well to the push and split jerks. The idea in the jerks is that you want to drive the weight up as much as possible before you push yourself underneath it to catch. Most of the time, however, I find myself driving under before I've gotten the bar up as high as possible. The idea is that doing heavy push press will help me get used to driving up more.

The jumping squats were a new exercise for me, and were a blast. It was a little awkward doing it an Equinox, but luckily I know all the trainers there and one of them was right next to me the whole time.

The jumping squat is designed to make you EXPLODE! And it does just that. Get under, and JUMP as high as you can. We all know how much I love jumping. I'm hoping this will not only translate well to the Clean and Jerk and Snatch, but also to my stunts come Halloween when I dress up as Spiderman again.

The met-con was also a blast. I really like the short, "sprint" style workouts.

Each "lap" couldn't have taken more than 20 seconds. The Kettlebell Swings were heavy, 40% of my bodyweight, so I just pumped them out as 5 isn't too many. The situps I absolutely FLEW through; I don't remember ever doing situps so fast. Then I did the sprint on a treadmill set at 10 on an incline of 3.

The first two sets I was like "hmmm, this is easy," but of course I knew it would get harder. On my 3rd set of Kettlebell Swings I was starting to feel it, and of course by the time my 5th set finished I was flat on my back: the sign of a great WOD!

As I mentioned, I've been trying to improve my PWO nutrition by allocating more carbohydrate blocks to it. I had a sweet potato in the oven that was fresh and hot when I got home, along with some buffalo burgers I'd cooked before.

I had about 250g of sweet potato (60g carbs), a buffalo burger (40g protein), and maybe 12 almonds. I also threw down some blueberries for good measure.

Peace and love.