Today was, in two words, thought provoking.
Jack led the session, and the focus was on determining a new 1RM for dead-lift. The dead-lift is by far my strongest lift—until today, that is.
There was once again a large group of 6:15ers. Dead-lifts were part of the met-con, so Jack encouraged us to grab our own bar and work on our own. I communicated my concern that the plates would quickly be all used, and suggested to both Jack and Nick that Nick and I work together, as we often do.
Nick’s 1RM was 280. We warmed up to 275, and then Nick said, “I’m going to attempt my current one rep max.” I replied, “No you’re not. You’re going to lift 285.” And he did! In fact, Nick later lifted 290, quite an accomplishment. The cowbell rang twice.
I was feeling quite confident with my lifts up to and including lift of 275. Jack observed that lift and commented, “Too controlled.” “Too controlled? What do you mean?” I asked. Jack said, “You need to be much more explosive. Your lift is slow from start to finish.” He’s right. I focus so much on form that I don’t at all think about making the dead-lift at all explosive.
Paralysis by analysis then occurred, and I couldn’t lift anything heavier than 275. I attempted 315, then lowered to 295, and failed miserably. I could barely get the bar off of the floor let alone above my knees. I felt utterly crushed.
I’m considering starting all over again, i.e., lowering the weight and focusing on explosive lifts. I haven’t yet had an opportunity to discuss with Jack.
12-minute AMRAP of the following:
5 heavy dead-lifts
7, 24” box jumps
How heavy? 70% of 1RM, so I lifted 230 lb. We were to lift 70% of our heaviest lift that we accomplished today, but that would’ve been too light and I would’ve been accused of sandbagging.
Given how heavy the dead-lifts were, my one and only goal was to do dead-lifts unbroken.
This. Was. Rough. I, along with most of my colleagues, finished the first round in about a minute. All activities were unbroken for this and next three rounds. (Side note: I focused on making sure I rested a moment at the top of the box, but quickly jumped once my feet hit the ground. So, while all rounds of box jumps were unbroken, they weren’t as fast as they should be.)
I wasn’t the least bit looking forward to dead-lifting 230 lb five times after the first round, yet alone for any of the following rounds. I did, however, complete all rounds unbroken.
It was between the third and fourth rounds that I loudly proclaimed, “Ladies and Gentlemen, the shirt is coming off!” This is a clear indication that the met-con is grueling. If I recall correctly, there was a round of applause following my announcement—applause and catcalls.
Nick was working near me and I he said, “I have nothing left in my legs.” I felt your pain, Nick.
With about 3 minutes left I shouted, “Not only has the shirt come off, but the shorts may be coming off, too!”
I kept an eye on the clock and set my goal to finish my very last round. I was so focused on doing so that I did an extra box jump. Ha! I did finish my last round, yet there was still 15 seconds on the clock. Ugh. I heard Griff shout, “Go, Paul! Keep working.” I stepped up to the bar and dead-lifted one more time and again looked at the clock. Five seconds left, so I had to lift yet again.
8 rounds + 2 dead-lifts (+ that one extra box jump, perhaps?)
I was spent. I am, however, always very (very, very) self-conscious when I’m shirtless, so I quickly put on my shirt. The neck felt tight. Uhm, not only had I put the shirt on backwards, it was also inside-out.
Coached yesterday and did posted WOD.
20 push press (135 or 60% 1RM; I push pressed 95)
15 push press
10 push press
5 push press
I also strung together 3 muscle ups, the first time I’ve been able to do so. Progress.