Feeling pretty beat up this morning, especially in the posterior chain. Went in at 10 with Kevin and Ellen for strength lifts though.
5:00 Air Dyne
Bench Press – 5/3/1 Cycle 1 Week 2
- 5 @ 85# (40% of Training Max – warm)
- 5 @ 105# (50% – warm)
- 3 @ 125# (60% – warm)
- 3 @ 150# (70%)
- 3 @ 170# (80%)
- 3+ @ 190# (90%)
* Working sets completed using the Reactive Sling Shot
In the set with 170# I realized if I came a little lower on my chest I could keep my right elbow in a lot better. I think I was benching too high on my chest, which makes it hard to keep that elbow in. Went on to knock out 13 reps at 190, which is the same number I hit at 180# on Sunday! And I didn’t have a single issue with the right elbow flaring out to cause that arm to lack behind. Estimates my max at 271.5#, which is a joke, but I’m improving!
Deadlift – 5/3/1 Cycle 1 Week 2
- 5 @ 165# (40% of Training Max – warm)
- 5 @ 205# (50% – warm)
- 3 @ 245# (60% – warm)
- 3 @ 285# (70%)
- 3 @ 330# (80%)
- 3+ @ 370# (90%)
Felt good. Pulled 8 reps at 370# and it actually felt better than the 9 at 350# I did on Saturday. New estimated max of 467.5#.
Maybe I should lift more often when I’m not feeling great! Cut the session after those lifts because I’m going to a class this afternoon with a friend who wants to try out CrossFit. Went in at 4pm to a pretty big class.
- 30 Air Squats
- 20 PVC Pass-thrus
- 10 Burpees
- 300m Run
Wasn’t too big on doing another big strength lift with 2 already this morning, but I can always use an extra squat session. Front squats on the menu today.
- 5 @ 135#
- 3 @ 185#
- 3 @ 225#
- 3 @ 245#
- 3 @ 255#
Fuck it, go big! Matches my best 3RM, but the two sets before were higher than I’ve gone before, and legs got some solid work with the hill sprints last night and deadlifts this morning. When I last did this a couple of months ago I used 155-175-195-225-255, so this is a nice improvement in overall weight moved.
3 Rounds NFT
- 8 Ring Dips
- 8 Ring Rows
I still suck at ring rows. Did all of my dips strict and unbroken though.
- 1:00 AMRAP (continue next AMRAP where you leave off)
- 5 Pull-ups
- 10 Hand Release Push-ups
- 15 Air Squats
- 1:00 Rest
I was getting over a round per minute the entire way. In the 10th round I thought my hand felt a little funny on the bar. I got stuck to some old tap glue and it ripped it right open because I couldn’t slide around the bar on my butterfly. Ugh, just what I needed a few days before the Warrior Dash. I finished with 14+1 rounds, with the push-ups being my limiting factor. Probably could have gone a little faster on the air squats too, but all pull-ups were unbroken.