My low back isn’t feeling the greatest from yesterday’s deadlift session. Otherwise feeling good though. In at 10am.
Warm-up
- 5:00 Air Dyne
- PVC Pass-thrus
Strength
5/3/1 Bench Press – Cycle 1 Week 3
- 5 @ 85# (40% of Training Max – warm)
- 5 @ 105# (50% – warm)
- 3 @ 135# (60% – warm)
- 5 @ 160# (75%)
- 3 @ 180# (85%)
- 1+ @ 200# (95%)
I used the Reactive Slingshot again for the working sets. I got 8 reps on the last set, but had a little issue with my right arm flaring out again. Gives me an estimated max of 253#, down from the 271.5# last lift.
Pullovers
3 x 15 with 60# DB
Olympic Lifting
I loaded up a training bar so it was only 35# to work on my snatch technique. Worked on keeping the bar close on the first pull and then getting to the hips on the second pull. I need to do this type of stuff a lot more often. I think we did 5-10 minutes of work.
WOD
- 10 -> 1 HSPU
- 10 -> 1 Ring Dips
- 30 DU
Kevin had planned out just the first two movements and I remembered an almost identical WOD I did back in Phoenix, so we modified it for a retest. Back in January it took me 24:24 to finish. It’s the only WOD to ever put me in bed for the rest of the day and make me think I had rhabdo. I’d never done that many HSPU in a day before. Today I finished in 17:49 and feel great! Broke the HSPU up into 2 sets each round until I got to 4. Ring dips were 3 sets for most of the way and then some sets of 2 before doing the last 3 sets unbroken. Too many misses on middle rounds of DU. Huge improvement though and shows how far my strength has come.
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