Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!
Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.
Thruster Attack Week 10 Workout 1
- 3 Rounds
- 20s Thrusters (80#)
- 10s Rest
- 30s Rest
Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.
Met Bryan at the gym at 6.
1 Power Clean + 5 Strict Press
Up to a daily max.
The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.
Working sets (5×3) @ 100-120% of max snatch.
Moved up quick because there was so much to get done.
Add 0-5-10 pounds over last week.
Felt really really good today. The first working set was the hardest one.
A lot of reps, so I stayed on the light side. Haven’t done any of these in months.
Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.
- 21-15-9 Deadlift (225#)
- 16-10-6 HSPU
Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.
Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.
- 500m Row
- 2:30 Rest
My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!
I think I earned these Cinnabon Delights. 🙂