Breaking Through

On Sunday night I was exhausted by 9pm. Dumb time change! Woke up with a headache on Monday and took a much needed rest day. Out in the garage around 3:30 today.

Warm-up

3:00 Airdyne

Went 69 calories and 1.6 km.

Strength

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x5x235
  • 5×240
  • 5×245
  • MAX @ 225 (9)

The program called for 4×5 @ 230-235 and then a max reps set at the base weight. Last cycle I did the four working sets all at 230, so today was a big improvement. My final set of five matches my 5RM and I finally beat my max reps with 225# by two reps after getting exactly seven reps the last four times I’ve tried. 💪 💪  My left arm was actually lagging a little on the heavy set and final max reps, when it’s always been my right. Maybe some of the accessory work is evening things out.

img_3604
Recap on BTWB

Accessory

4 Sets

  • 8 Seated OH Tricep Extensions (50#)
  • 8/8 Concentration Curls (30#)

Year of the Engine – Rocket Race

20 Rounds

  • 45s Row
  • 30s Rest

Settled in around 95 RPM. Total of 734 calories and 10.95 km.

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

  • 5:00 Bottom Squat Hold
  • CS Activation
  • 3 Rounds
    • 40 DU
    • 1:00 Bottom Squat Hold
  • 10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

  • 2×95#
  • 2×115#
  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

  • 5×135#
  • 5×205#
  • 3×235#
  • 3×255#
  • 5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

  • 10 GHD Sit-ups (20# vest)
  • 3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

  • Seated Incline 2-arm DB Curls
  • Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

  • Skull Crushers
  • 1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.