In at 10am again. Feeling good and getting a lot of great work lately without getting too sore anywhere.
1 RM Shoulder Press
I haven’t tested it since November so I was looking for a PR. It’s hard to increase this damn lift though.
5 @ 45#
3 @ 95#
2 @ 115
1 @ 150
FAIL @ 165#
1 @ 165# (PR)
1 @ 155#
4 @ 135#
4 @ 135#
On my first attempt at 165#, my right arm just wouldn’t go and I think I was flaring out the elbow similar to my bench press problems. I struggled for it on my 2nd attempt, but got it. Didn’t even try for more, but dropped down to get in some volume.
Evens: 15 cal Air Dyne
Odds: 7 HSPU
Rough! Most HSPU I’ve ever done in a day though and I did them all unbroken except for one round where my foot got caught on the wall after the first rep and I had to get back up on the wall.
11 Rounds of 10 GHD Sit-ups (Rotating through 4 of us)
I have a feeling I’m going to be feeling these in my abs and my lower back for a couple of days.
Since the 6 week squat program ended last week, it’s a good week to do some max effort lifts. In at 10am with a bigger group of folks than we’ve had lately.
Hip flexor stretch
5 @ 45#
5 @ 135#
3 @ 225#
2 @ 275#
1 @ 300#
1 @ 320# (PR)
1 @ 315# (we messed up, thinking it was 325#)
1 @ 325# (PR)
That’s a 10# PR. I’ll take it. My ability to do more volume has really increased with the program too.
5×3 E2M – I used 25#, 30#, 35#, 44#, and 49#.
I did 6 sets of 2 snatch deadlifts, using 185# with wrist straps. I really wanted to work on rising with my hips and back at the same time instead of my hips first like I tend to do in my Olympic lifts.
3 Rounds (Road Circuit, so keep a low heart rate)
1m Russian KBS (35# KB)
1m Jump Rope
1m Box Jumps, Step down (14″)
1m Air Dyne
1m Hang Clean & Press (25# DBs)
1m Ball Slams (15#)
Was supposed to be 5 rounds, but I was there long enough and suggested we cut it short.
Kevin had some of his jerk blocks in, so I used them to do hang snatches and cleans. It was great work and made some progress in reaching extension, especially in the snatch.
I did a double at 95#, 2 singles at 95#, 2 singles at 105#, 6 singles at 115#, and 3 singles at 125#. Triple extension was feeling the best it ever has. Here’s a video of one of the 125# lifts. I get too high off the ground, but everything else is a big improvement.
125# Snatch from blocks
I did 2 doubles at 135#, 3 doubles at 155#, and then 6 singles at 175#. Didn’t feel as good as the snatches, that’s for sure. I have a bigger tendency to cave my knees in on the clean and wasn’t getting the greatest hip extension. Here’s a lift at 175#.
175# Clean from blocks
Really took my time on the lifts and probably spent more than an hour working them. Need to do this more often.
Headed back around 6:30pm to open gym for some extra work.
Seated Good Mornings
5 @ 95#
5 @ 115#
5 @ 135#
5 @ 155#
Not so sure these were a good idea today, but oh well.
Quick little metcon to throw in a few things we haven’t worked in over a week. The pistols were brutal, especially without wearing my OLY shoes. My quads were on fire after round 1. I finished 5 complete rounds and then got 6 push-ups.
Last session of the 6 week volume squat program. Warmed up with 5 @ 45# and 5 @ 135#.
5 @ 205#
4 @ 215#
3 @ 230#
2 @ 240#
1 @ 260#
6 @ 205#
I went a little over the prescription since loading 200# on the bar is not convenient and then also added 5# on the set of 1 so I could set an easy PR. Forget the reps and did an extra one on the last set. I’m really happy I did this program and can tell my squats are better. I’m excited to test out my maxes next week.
Had a disappointing showing a couple of weeks ago for 1RM bench, so needed to get back on track. I looked back to the last time I did sets of 3 and went for the same weights.
5 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 215#
MAX @ 175# (Did 10)
The set with 215# wasn’t exactly easy today, but at least I know I can still do it. Had to really concentrate on keeping my right elbow in close today and it helped.
5-4-3-2-1 Clusters (135#)
10-8-6-4-2 OTB Burpees
This one was inspired by a WOD Briggs and Valenzuela did.
I dropped the bar every rep, but didn’t take any breaks. Took me 4:22.
In at 10am. Feeling a bit fatigued from the strength work and WODs yesterday, but Kevin and I planned for an easier day today anyway.
5:00 Air Dyne (easy pace)
MAX Pull-ups (strict)
MAX Ring Dips (strict)
Originally we were going do to this as a 10:00 EMOM, alternating between the two, but after the 2nd round of pull-ups it was clear that wouldn’t work. So we started taking more rest after the 2nd round. I managed 12-5-7-7-6 on the pull-ups and 14-10-11-10-10 on the dips. Much harder than expected and I was breathing like I just finished a metcon.
I used 95# for the first 3 sets, then 115# for 7, 125# three times, and finished with 135# for the last two rounds. Got it all on video except for the first set of 95#. Was feeling pretty good about a few things, but still have a lot to work on. Need to start doing a lot more Olympic lifting like this.
Here’s the rounds of 135# in slow motion.
My goal was to keep a 1:50/500m pace, which I was able to do for 600-700m and then it was a struggle just to keep it at 1:53 or so. Pushed it for the last 200m or so to finish in 7:23.8, beating my old mark of 7:38 back in December.