A Big Retest

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.