When I rolled out of bed I was feeling beat up all over, but that went away after moving around. Maybe it was from the sprints last night.
Headed over to Kevin’s garage for some work.
5:00 on the Air Dyne (AD2)
I worked of the blocks set to about mid-thigh. Was doing a series of 2-3 snatch deadlifts to get the feel of knees coming back under the bar and hips meeting the bar, with knees still bent. Then I took that into 3 snatches on the blocks.
Started light and moved up really well. 35# for multiple sets, 65# for multiple sets and then I think it was one set each of 85#, 95#, 115#, 125#, and 135#. I just started meeting the bar with 135# on Thursday and it felt better off the blocks. I like the progress!
Bench Press – 5/3/1 Cycle 2 Week 1
- 5 @ 85# (40% of training max – warm)
- 5 @ 110# (50% – warm)
- 3 @ 130# (60% – warm)
- 5 @ 140# (65%)
- 5 @ 160# (75%)
- 5+ @ 185# (85%)
I didn’t use the Reactive Slingshot at all today. Much harder without it, but I didn’t have too much of a problem with my right arm until the end and was still able to push through the reps. I was able to get 9 reps with 185# for an estimated max of 240#. Much more realistic than when I had used the slingshot.
3 x 10 with 120#
I should really get over there more often to do these.
Then we headed over to Survival Fitness Bay City for open gym.
Worked on muscle-ups. First I wanted to see if I could do a MU without needing to 3 swings in. Was able to get them on the first swing. Then my next goal was to finally string 2 MU together and I knocked that out too! I did three doubles over the course of the work I think, but never tried for 3 in a row. I probably did about 15 total muscle-ups and was trying to help Kevin get his first one kipping. He gets plenty high enough, but doesn’t attempt to get his head through. He’ll get it soon!
- Thrusters (95#)
I had yet to do an Rx “Fran” which was a little embarrassing considering I’m coming up on 2 years of CrossFit. Shit, the last time I did any “Fran” was at the Level 1 Cert last year in September. I used 75# there and did it in 5:36. Did a 4:50 today without a problem. I now know that I don’t have to pace and rest as much as I did. I was worried I’d burn out on the thrusters or pull-ups by the round of 9.
Later at night I went out to the garage for some more training since I’ll be golfing tomorrow in the first round of our end of the year tournament.
Snatch Balance & OHS
I’m not sure what happened but my OHS has gone shit. I could do a 175# snatch balance back in the winter too. Weird.
Bottom Squat Snatch Presses
I figured these would help my stability overhead.
- 5 x 45#
- 5 x 55#
- 5 x 65#
Wow, these are
- 5 x 65#
- 5 x 75#
- 5 x 85#
- 5 x 90#
Shit balls I’m weak in these positions.
I did a really easy 15 minutes on the Air Dyne.