Day: September 5, 2013

A PR Morning

Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.

Warm-up

3:00 Row

Olympic Lifting

Snatches

  • 45# Position Work for 5:00
  • 95# x 2
  • 115# x 2
  • 135# E30S 3:00
  • 155#
  • 165#
  • 175# (PR)

My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.

Strength

Deadlift

  • 185# x 8, rest 2
  • 275# x 5, rest 2
  • 325# x 3, rest 3
  • 375# x 1, rest 3
  • 425# x 1, rest 10
  • 475# x 1 (PR), rest 12
  • 500# x 1 (PR)

My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.

Back to Survival Fitness at 5pm for a class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS

Strength

Front Squats

  • 5 @ 115#
  • 5 @ 145#
  • 5 @ 165#
  • 5 @ 185#
  • 5 @ 185#

Kept it light and fast. Didn’t need any more heavy weights after the morning session.

10:00 EMOM

  • Odds: 5 Strict HSPU
  • Evens: 8 Box Jumps (32″)

The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.

WOD

  • 30 Hang Squat Cleans (95#)
  • 30 Push-ups
  • 30 Thrusters (95#)
  • 30 T2B
  • 30 OHS (95#)
  • 30 Burpees
  • 30 Shoulder to OH (95#)

The burpees were horrible. Slowest ever! Finished in 19:12.