Yesterday's rest day WoD definitely affected today's performance, but it still went okay.
AMRAP in 20 minute
95 lbs thrusters x5
95lbs hand power clean x 7
95 lbs SDHP x10
10 rounds + 5 thrusters
I felt my legs' fatigue from the first round of thrusters. All of those broad jumps last night had a major effect. I got past it by round 4, but could have gone much faster in the early rounds if I hadn't been a little tired. Still, last time was 9 rounds, so I am happy with the progress.
I did the SP protocol again today. 135x3, 155x2, 145x3. My previous 3RM was 150, so I didn't want to burn myself out at 150 again before trying to go heavier. I got very close, but just couldn't get it up a third time. I didn't go up this week, but I know I am getting stronger overhead. The shoulder press is just slow going. I have compressed the upper end a lot (5RM=145, 3RM=150, 1RM=160) but I want to get a higher 1RM this next week. The protocol was 95 lbs at 15, (8/4), (6/3). Doing this after the 3RM is killer. I can feel my midline getting squishy by the end, but I felt a much better groove with form this week. When I pick back up after the 1RM week and the rest week I want to see if I can get 15,12,9 unbroken. I'll also be working on HSPU more, so that should help.
No comments:
Post a Comment