I HATE overhead lifts. This includes OHS, HSPU, Jerks and SP. That only means I need to do more of them. So...
Shoulder Press 3x3 - 135, 145 (fail), 140, 145(fail on 3rd rep). I think this means I need to go to 3x5
I then tried for 15,12,9 at 95 lbs. I did 95 lbs at 12,9,6 last time easily, but I got stuck in the middle set at 6 reps and it went downhill from there. It looked more like 15,6,3,0. Maybe I should have rested more in the middle set when I got stuck. In any case, I wasn't feeling it. I couldn't get a good Handstand hold today.
Then Nast Girls. I wasn't allowed to move the rowers, so I went with a muscle-up Wod. The last time I did this was in December and I didn't have muscle ups. I did 3 ring dips and ring pullups for each muscle up and it took over 19 minutes. Today, all muscle ups and in 12:43. Splits were 3:03, 3:56, and 5:43. All my time was lost on muscle ups, but I got all of them. I am limited a little when I hang them in the squat rack giventhe low height, so I couldn't get full extension at the bottom. Nest time maybe I'll take the bar to the B'ball court and try it on the high hook-up. My wrists are a bit torn up, but I was very happy with 21 muscle ups in this Wod. It helps make up for the shoulder press limitations.
1 comment:
I would say do 3x5 next time around with these weights 120#, 130#, 140# and stay with 3x5 until you feel you could not add any more weight the next week then do 3x3 but keep it higher than you 3x5 (i.e. 3x5 140, 150, 160 and you feel the next week you could not do 165x5 do 3x3 of 150, 160, 165 or 170) stay at 95# for the 15-12-9 until you get all the way through the protocol as rx rest 1min between 15-12-9 if you miss try to keep the break as little as possible. next time obviously the 2nd set has to be higher than 6 the first time around, then it is 21-15-9
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