I went in to the 9am, which isn’t much recovery from 7pm last night, but I have a bunch of stuff going on later today. Rest day tomorrow, but I’ll probably go golfing in the morning.
Warm-up
2 rounds, 10:00 limit
- 50 Jumping Jacks
- 40 Air Squats
- 30 PVC Pass-thrus
- 20 Leg Raises
- 10 Burpees
I didn’t make it through the 10 burpees at the end.
Strength
Find 1RM for Push Press. Shoot for 7 attempts with 2 minutes of rest between each.
- 5 @ 45#
- 5 @ 95#
- 1 @ 120#
- 1 @ 130#
- 1 @ 145#
- 1 @ 155#
- 1 @ 165#
- 1 @ 175#
- 1 @ 185#
- 1 @ 190#
The best I had done before was 2 reps at 175#. I did more sets than I was supposed to but I didn’t think I would get that high, so my planning for the early weights was off. I really got a good dip and drive with the legs and 190# went up pretty easily. Always good to leave a bit in the tank for next time on a 1RM max. It’s better than failing on a rep.
WOD
10:00 AMRAP
- 1-Arm Snatches (45# DB)
I was doing 5 reps with each arm before switching. Started off well, but kind of hit a wall in the middle. Ended up with 155 reps. Probably should have gone with 40# and kept a higher intensity.
Finisher
7 rounds
- 10 Kroc Rows (60# DB, 5 each side)
- 10 V-ups
Nice finisher to work the midline and get in some more strength work.
Nick Momrik's Fitness Logs 