PR City

I’ve been on a monster of a tear lately. Really seeing some gains in the box. 

I’ve PR’d my OHS, my clean, my jerk, my & squat snatch. The technique plus added focus from the lifting class has helped a lot of those. 

My best moment was a retest of a workout called Macho Man. 

Every Min on the Minute
3 Power Cleans / 3 Front Squats / 3 Jerks
In the 11th minute go to 4s, 12th 5s etc

Last time we tested this was a week before I broke my wrist. I went at a decently light weight of 95# and made it 7 rounds and 7 reps. (Macho Man – First Time)

This time I made it 12 rounds and 17 reps. At the same weight! Fella’s, I’ve never left the gym feeling so damn good. 

All of those PR’s above are real PR’s. Not post injury PR’s. So although my wrist won’t let me do everything I want to, and I still have some ways to go to get flexibility to where it needs to be I’ve really had some great improvements.

Macho Man – CFNE Benchmark (W53)

Tuesday – 6/17/14


“Macho Man” (AMRAP – Rounds and Reps)
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

R+ as written
Rx 155/115

Work has been hard the past few days. Just mentally hard. Meetings and interviews. It was a struggle at the gym. I went with a light enough weight at 95# as Coach Joe wanted us to get in 6 rounds at least. Macho Man is another one of CFNE’s benchmark workouts and gets tougher faster than it seems like it should. 
I got 7 rounds and 7 reps but it was a damn struggle every round after the first round. 
I was glad I went for sure, but it was a battle to not put the bar down duing the WOD today.