Drove back home this morning. Got some things done and got to the gym before 6pm.
Back Squat
- 10×45#
- 4×155
- 4×205
- 2×245
- 2×285
- 2×315
- 2×325
- 2×335
Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.
Shoulder Press
- 10×45#
- 6×75
- 4×95
- 2×115
- 2×135
- 2×152.5
- 2×162.5
- 2×170
- 1×180 (PR)
Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.
Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.
Open 15.4 – 8:00 AMRAP
- 3 handstand push-ups
- 3 cleans (185#)
- 6 handstand push-ups
- 3 cleans
- 9 handstand push-ups
- 3 cleans
- 12 handstand push-ups
- 6 cleans
- 15 handstand push-ups
- 6 cleans
- 18 handstand push-ups
- 6 cleans
- …
I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. 
I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.
I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.
Midline
5 Sets
- 12 Weighted GHD Sit-ups (20#)
Might be time to go heavier.
Flying out to the CrossFit Games in the morning!
