11/03/19

I was having an okay time in the gym until I missed what should have been a very easy lift ... definitely feel out of shape as fuck. And then after that, had to modify a part of the this 'test' week due to lack of space in the gym to do what I needed to... really frustrating little gym to work in toady... always sets a negative tone in my mind when something like this happens ... in retrospect I should just be happy I am injury free and had the time to workout today. I am looking forward to the continued opportunity to get back in shape... I am also looking forward to moving this summer to a place, hopefully, with a accommodating large gym. 

Warmup: 
3-4 Rounds Not for Time 
5 Seated Box Jumps (step down) - build height 
rest 30sec 
20sec Side Plank R 
20sec Side Plank L 
rest 30sec 
12 Scapular Push Ups 
rest 60sec

-Complete, 3 sets with a 24" box 

A) Power Clean

Build to a 1RM - Take no more than 15mins to find this 1RM

*FILM FOR YOUR REFERENCE LATER 

-Went 185# x 3, 225# x 2, 255# x 1, 275# (failed twice) ... this really pissed me off... this was my old 5 RM ... so this was a huge shock ... my posterior chain/glutes/hamstrings are smoked from squatting yesterday ... looking forward to getting this lift back to 300+ over the coming training cycle. 

B) Close Grip Bench Press

Build to a 1RM - Take no more than 15mins to find this 1RM

*FILM FOR YOUR REFERENCE LATER 

-135# x 10, 165# x 5, 185# x 3, 205# x 1, 225# 1 (used thumb length in from the second knurling ... I am horrible at close grip benching ... I have very long arms and the narrowing I go the more awkward this feels. Rough. 

C) Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1 
American Kettelbell Swing 70/53 
*must put the bell down between every set and every set must be unbroken to continue on. 
*scale back to 53/35 if needed

-3:55 

D) For Time

10-9-8-7-6-5-4-3-2-1 
Bench Press (165#)

Strict Pull-ups 

-18:45 

E) ROMWOD

-Complete