Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.
8/8 Concentration Curls (30#)
8 Lateral Raises (10-12-12-12#)
8 Front Raises (10-12-12-12#)
15:00 HS Walk
I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.
3:00 AMRAP w/ partner (I go, you go)
3 Unbroken Power Snatches (115#)
3:00 AMRAP w/ partner
3 Unbroken C&J (115#)
I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.
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.
Went 69 calories and 1.6 km.
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.
8 Seated OH Tricep Extensions (50#)
8/8 Concentration Curls (30#)
Year of the Engine – Rocket Race
Settled in around 95 RPM. Total of 734 calories and 10.95 km.
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.
5:00 Bottom Squat Hold
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.
Work to a Heavy Double.
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.
Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!
5:00 squat hold
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.
Seated Incline 2-arm DB 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.
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.