Day: July 8, 2013

Monday Blues

These damn night sweats are killing me. Can’t get a decent night of sleep. Canceled golfing early this morning because of the lack of sleep, but went in at 10am to train. Kevin had to bail for work after the shoulder presses, but Ellen stuck around and did everything with me.

Warm-up

  • 450m Run
  • PVC Pass-thrus

Strength

Shoulder Press

  • 5 x 45% Training Max (1:00 Rest)
  • 5 x 55% (1:00)
  • 5 x 65% (1:00)
  • 5 x 75% (2:00)
  • 3 x 85% (3:00)
  • ME x 95%

* Training Max is 90% of 1RM.

I based my numbers off my 165# shoulder press. The percentages were a bit goofy, but I ended up using 75#, 85#, 95#, 110#, 125#, and then 140#. I managed to get 5 reps on that last set. Tried to get a 6th, but just didn’t have it.

HSPU

10:00 EMOM

  • 5 Hard HSPU

I went with 25# plates for a deficit. Had to switch to kipping in the 5th round and then ran out of gas, only able to get 4-3-3 in the last 3 rounds. Shows how weak I am now because a few weeks ago I did all 10 rounds.

WOD

5 Rounds

  • 20 DU
  • 10 Pull-ups
  • 10 KBS (62# KB)

Don’t have the gas I’m used to having. Way too much resting. Was only able to get the first round of pull-ups unbroken. Finished in 8:12.

Finisher

5 Bent Over Prowler Drags Between Legs, about 25m down and 25m back. I used 225#, 240#, 255#, 270#, and 300#.

Solid session. I can feel myself coming back each day, so hopefully I’m back to normal by the weekend when I’m heading on vacation, because I plan on doing 2-3 workouts a day and becoming a metcon monster for that week.