Archive for the triplet of pain Category

Bad OHS, Good Triplet

Posted in overhead squats, triplet of pain on September 8, 2012 by coughingsparks

Once again, had a crappy lift and a decent metcon. My neck is in chronic pain from what I thought was a pulled muscle weeks ago, which makes going overhead with anything a bit of a challenge, so holding weight over my head is a little dicey and unstable. So I did:

45×5
65×3
70×3
75×3

The last one was really shaky, so I didn’t go on.

I finished with the Triplet of Pain, which is AMRAP in 20 minutes of 95#/65#:

-5 Thrusters
-7 HPC
-10 SDLHP

Come to find out now, I actually PR’d it today at 9 rounds even. So that’s good. As I’ve said before, this workout is a slog and you think you’re never going to be done. But it’s a good one.

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OHS, Half Triplet

Posted in overhead squats, triplet of pain with tags , on April 16, 2012 by coughingsparks

My hamstrings are still very sore from Filthy Fifty on Saturday, so I did 3s OHS:

45×5
65×3
75×3
75×3
80×3
80×3

Finished up with half of a triplet of pain, but heavier, AMRAP in 10 minutes of:

-5 Thrusters
-7 HPC
-10 SDLHP

All with 75#. Got 4 rounds, 5 thrusters, 7 HPC. Not too bad.

75% Triplet

Posted in front squats, triplet of pain with tags , on January 20, 2012 by coughingsparks

Back to 5s this week, starting once again with front squats, matching last time:

45×5
85×5
95×5
105×5
115×5
125×5

Finished with 3/4 of the Triplet of Pain, mostly because I didn’t have enough time for 20 minutes, which I will certainly do next time: 15 minutes AMRAP:

-5 Thrusters 95#/65#
-7 HPC
-10 SDLHP

I managed six rounds, five thrusters, seven cleans. My absolute record on this, in 20 minutes is eight rounds, five thrusters. I’ll revisit this one at some point.

Triplet of Pain

Posted in triplet of pain with tags on April 21, 2010 by coughingsparks

Today I revisited the Triplet of Pain, which I haven’t done since December. In order to do the Triplet of Pain, I need the Oly platform for 20 minutes, or else I need a ton of space, the barbell and two 10-pound bumpers for 20 minutes. I waited patiently for the Oly platform for a couple of minutes for the person on it to finish and a dude tried to go in front of me and gestured to me like, you gonna use this?. I nodded grimly and he went away. He was wearing that Weider bicep isolation plastic thingy that makes it so your arms can’t go farther down than your sides when you curl. That’s right, homeboy was going to curl on the Oly platform. Nuh-uh.

Anyway, the Triplet of Pain is AMRAP in 20 minutes of:

-5 Thrusters
-7 Cleans
-10 SDLHP

I use 65#. Last time I did it, I got seven rounds, five thrusters, and seven cleans. This time I got eight rounds, five thrusters, so it’s some improvement. This WOD is really, really difficult. It’s just a slog. But I improved, and that’s what matters.

Horrible, horrible Snatch/Triplet of Pain

Posted in snatches, triplet of pain with tags , on December 13, 2009 by coughingsparks

I tried to do some snatch training today, but I am reallyreally bad at it. I started with some shrugs at the snatch grip on the 45# bar, then went on to power shrugs then OHS, then snatch balance, which I had never done before. I worked up to 65#, but even at that super-light weight, it’s hard, especially if you’ve never done it before. I did that for about three sets of five, but it was awkward and hesitant. I finished by trying to just hang snatch the bar, but it was horrible. Snatching is horrible. And the sad part is, I used to be OK at it.

I then went on to the Triplet of Pain, which is AMRAP in 20 minutes of:

-5 Thrusters
-7 Cleans
-10 Sumo Deadlift High Pull

Rx’d is 95#, but I do 65#. Last time I did it was back in August, and I did five rounds, five thrusters, and five cleans (which were hang cleans at the time, not full cleans). Today was seven rounds, five thrusters, and seven full cleans from the ground which is a HUGE improvement. I beat my shins up pretty good, however and this WOD sucks. I recommend it.

Triplet of Pain

Posted in triplet of pain with tags on August 23, 2009 by coughingsparks

Once again, I was on my own today. I e-mailed Alex to see what the deal was, so hopefully I’ll get an answer. Anyway, today I did Triplet of Pain, which is AMRAP in 20 minutes of:

-5 Thrusters
-7 Cleans
-10 SDLHP

I use 65# rather than 95 because I’m not insane. Last time I did four rounds + five thrusters, today it was five rounds, five thrusters, five cleans. Fantastic improvement and I’m happy BUT. What holds me back on this WOD is my form starts to SUCK after a while, especially on the cleans. Greg Glassman, when asked in an interview what was more important: form or speed, said “yes.” So there you go.

Triplet of Pain/2K PR

Posted in rowing, triplet of pain with tags , on July 6, 2009 by coughingsparks

I suppose I shouldn’t try to PR my rowing on the warm-up, but I felt so good going in that it just sort of happened. I also lengthened my stroke, which helped, leaning back more and pulling higher, releasing faster. Anyway, new 2000m row of 8:19. I then did my typical warm-up and rather than my usual overhead squats (I’ve decided to cut back because I have the form down well enough that I don’t have to do them every single day), I attempted the Triplet of Pain, which is AMRAP in 20 minutes of:

-5 Thrusters 65#
-7 Hang Cleans 65#
-10 Sumo Dead Lift High Pulls #65

Rx’d is 95#, but that ain’t happening. I am not in the habit of doing WODs with weight, so I sort of suck on them. Also, there’s only one Oly platform at the globo, so I have to take advantage only when I can. Anyway, it was brutal, although my clean form has also improved, I think. I should go see Scott again in Crossfit Cuse to see what he thinks, as he’s the one who taught me how to do it.

Final count: 4 sets plus 5 thrusters. My form on the cleans was getting sloppy at the end, so I didn’t kill myself trying for five full sets. Goodness knows 4+ was hard enough…