6/16/15

Today was okay session ... was a little upset about how weak I felt overhead / missing lifts. Was not great for my confidence. Generally felt slow and heavy and almost everything today ... but in actuality I was moving more weight overall and moving slightly faster / about the same on the metcon than I was last year.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6
Minute 2 – L-Seated Dead Hang x 20 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete. HSPU felt horrible today.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.

-185#, 205#, 215#, 225#, 235#, 245# (fail PP), 245#, 255# (fail pp) ... jerks felt really solid, shoulders /lockout felt very weak for the push-press though.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (165#) - fail, only got 1 rep
* Set 5 – 3 reps @ 80% (155#)
* Set 6 – 3 reps @ 80% (155#)
* Set 7 – 3 reps @ 80% (155#)
* Set 8 – 10 reps @ 70% (135#) - fail, only got 8 reps, same as last week.
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-This felt shitty today ... was pissed I got the same amount of reps at 70% for the last set as last week.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

-6:05, 7:10, 7:27 ... went out really hard on that first one ... then lost a lot of steam, especially on the burpees. Felt really heavy on the burpees and felt like I had zero push in my shoulders/triceps for the push-press. This sucked big time, but was good training, just wish I felt more fit while doing it. Tomorrow is another day ...