1. Strength
Push Press: 3-3-3
Result: It’s been years since I did this. Pleased with this result. Mid back was gassed at the end.
2. Conditioning
21-15-9
Time: 7:31
This was great, 2 min faster than 2015. My mid back was screaming from the push press. Kept a good pace with breaks in between sets. I also stopped each set at about 2/3 of the way through. There’s still room to trim some off here.
Straight barbell conditioning today.
1. Back Squats
3 minutes to get as far through this as you can:
Result: I made it through 15 reps @ 185 right at 3 min. I was dead – wow.
2. Push Press
3 minutes to get as far through this as you can:
Result: I made it through 4 reps at 115.
I was originally going to go much heavier, but the back squats were SO tough I decided to lighten up (and I’m glad I did).
Looking forward to doing more barbell conditioning in the future. I really need it!
Work up to a 2 rep max: Push Jerk
Work up to a 1 rep max: Split Jerk
Work up to a 3 rep max:
Form didn’t feel great on this. Felt like I ascended a bit too fast. Maybe should’ve stuck with 235. Pretty happy with that lift though.
10 minute AMRAP:
Result: 6 rounds + 10 push-ups
Then I did the 15 squats and finished round 7 at 10:18
This felt pretty good overall. I flew through all the squats which was great. Push ups were slow, but I haven’t done that many push ups in a WOD in a long time. Toes to bar I also haven’t done Rx’ed in a long time. I had to go 1 rep at a time and kip, but I got them done.
Great day. Lots of PRs.
Overhead Squat – work up to heavy single:
175
First time doing OH squats from a rack. By far my weakest point was just going from a back rack to overhead, hah. Felt strong at 175 during the lift though.
Hang Squat Snatch – work up to heavy single:
135
Felt good about this. I’m super sore from 1RM back squats so I wasn’t feeling as explosive as I would’ve liked. Not bad for having not done a hang squat snatch or full snatch in a few weeks.
Push Press: 4 x 8 climbing:
95 – 105 – 115 – 125 – 130
The last two sets were tough. My core was fading on the last few reps of 130 big time. Made it!
(from CompetitorsTrain.com)
