3 x Skill Work
10 x Strict HSPU (these were supposed to be Ring HSPU, but I got scared...)
5 x Butterfly Pull-ups
7 x Russian KB Swings (70lb)
Clean & Jerk
15 minutes to find 1RM
2 x 85
2 x 115
2 x 135
1 x 155
1 x 165
1 x 180 (PR!!!)
1 x 190 (JUST CLEAN - CLEAN PR!!!)
1 x 200 (fail x 3)
180# Clean & Jerk
190# Clean
NOTES: I was super pumped about this lift! This is the first time my clean has felt stronger than my jerk. I need to focus on keeping my core tight during my jerks - it's really taking a toll on my back.
Back Squat
1RM
1 x 125
1 x 175
1 x 210
1 x 220
NOTES: I was a little hesitant on this lift today. I was a little distracted by all the work I had to do after this.
'DT'
5 RFT
12 Dead lifts (105)
9 Hand Power Cleans (105)
6 Push Jerk (105)
TIME: 8:46
NOTES: The last time I did this, like 4+ months ago, I got 13:00. Needless to say, this was a huge improvement. I was able to do all my DLs unbroken. I did the hang cleans either 5-4 or 3-3-3. I did the push jerks either 4-2 or 3-3. I took rest in between all the sets.
15 minutes rest
Old Regional WOD:
1000m Run (tredmill)
30 HSPU
1000m Row
TIME: 10:34
NOTES: I ran on the treadmill because it was down pouring. I did the HSPU in 10-10-5-5. I probably could have gone a little faster, but some random dude decided he wanted to stand right in front of me. I think the run was like 4:2?, I took less than a minute to do the HSPU, and then my row was 4:25. I clearly need a lot of work on my rowing.
Rest 10 minutes
16 minutes
Even minutes: 8 UB Toes to Bar
Odd minutes: 10 UB Box Jumps (24")
NOTES: This was all about working on efficiency and technique. I felt good on these. Nothing felt too difficult. I actually ended up taking less rest on the last four rounds because I didn't want to wait.
After my workout, I went to a massage therapist that specialized in Chinese medicine. She did some 'cupping' on my lower back, and this is what my back looks like now. I feel like I got hickies from a weird space alien.
Cheers to better posture!
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