8/17/17

Today was a pretty big kick in the ass ... didn't feel particularly great, but got through everything. I was more mentally pissed than anything... trying to get in all the work while being surrounded by morons is a tough situation. Having to wait for lifting platforms and having to modify shit on the fly due to lack of space REALLY pissed me off. We got most of the work in, had to cut out the snatching because there wasn't space/platforms free ... overall still a good workout though... destroyed my shoulders.

A.
3 Sets, not for time:
8-10 Strict HSPU
L-Sit x :25

-Complete ... 8 HSPU per set... haven't done an L-sit in ages ... they still blow.

B.
3 Sets of:
5 Strict Press + 5 Overhead Squats w/ Strict Press Grip
Rest as needed

-95#, 115#, 135#

straight into...

2 Sets of:
5 Strict Press
Rest as needed

-135#, 155# (f) ... only got 3 reps at 155# ... shoulders were smoked by this point... strict press into overhead squat was significantly harder than I thought it would be ... I have gotten significantly worse at strict pressing over the last year... not a great feeling.

C.
3 Sets of:
DB Overhead Squat x 20 reps (10 each arm)
Rest as needed

-40#, 60#, 70# (f) - 18 reps ... 8 on the right, 10 on the left ... lost it forward on the 9th rep on the right side ... these are a lot tougher for me on the right ... still in nanos with no belt or wraps, 70# is by the far the most I've done on these.

D.
Bench Press
4 sets of 5-7 Reps @ 65% + 15# = (170#)
Rest 2 minutes
*Focus on speed and explosiveness

-Complete, 4 sets of 7

E.
Seated DB Press
10 x 10
Rest :90

Across at 35# DBs ... this was much easier than last week, felt solid.

F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Smith Machine Calf Raises (180#) x 15 reps
Rest as needed

-Complete ... haven't directly hit my calves in probably about 7 years ... was different to get these in.