Driveway Workout 092216

Since my trips to the gym are often an 8 hour day, I try to limit them to three days a week (Monday, Wednesday and Friday).

I consider Tuesday and Thursday “Domestic Tranquility Days”. These days are often set aside for days trips and lunch dates with Suzanne.

When I go online to check the workouts for my off days, I am often disappointed to be missing the WOD. Today’s was a good example:

As many rounds as possible with a partner in 20 minutes of:

• 205/145 lb. Squat Clean, 1 rep
• Run 100 meters
• 205/145 lb. Squat Clean, 2 reps
• Run 100 meters
• 205/145 lb. Squat Clean, 3 reps
• Run 100 meters
• 205/145 lb. Squat Clean, 4 reps
• Run 100 meters
• 205/145 lb. Squat Clean, 5 reps
• Run 100 meters

As I was taking care of some morning chores, Suzanne told me she was going to Rhode Island for an antique excursion. I had a few hours to do the workout at home.

These WODs are designed for the elite athlete, so it is expected that all others will be scaled to their appropriate level. This old man’s 1RM for Clean is about 125. So I figured I’d roll back to 95# for this workout.

I performed a few lifts and 95 felt fine. What I hadn’t figured was how the 100 meters run would affect me. After 3 runs, I dropped the bar to 75# for the balance of workout.

This workout was also designed as a Partner WOD. Since I was my own partner, I owned the whole thing. No one to share the load, no one to encourage me, or to encourage. I’ve been doing more of these solo workouts lately. Though I enjoy doing workouts with others suffering along with me, the self-discipline of doing them solo is good for my mental game.

I was able to complete 3 rounds, less the last 100m run. I was pleased to keep moving most of the time, and I have no ill effects from running on the pavement.

All in all, this was a great way to welcome the first day of Autumn.

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Tonight’s programming: Barbell Club

Hang Snatch (from power position) + Snatch Balance
3×1+1 @ 60%
3×1+1 @ 65%
3×1+1 @ 70%

I did 65, 75 and 85# for Snatch complex