A Long Story

Today's workout report actually starts with last night.
I worked on HSPU last night and made some good progress. I got 3-4 reps in the supine position several times with CGA from aubri to keep from falling 1-2 times per set (4-5 sets). I did some holds at around 25-30 seconds 4x and pike HSPU off the kitchen table at the end to work on strength and endurance. You need to be real sure you aren't going to fail on a rep when doing it over tile. I got much more confident with my position on the wall and balance during the push.

Then I saw the post for the Wod I'll do on Friday: lots of wallball and pullups. That means I had to decide if I was going to do the CFSB protocol for shoulder press today (<10 hours after lots of HSPU work) or Friday (right before lots of wallball). Tough call. I went with today. Maybe the wrong call.

I was able to get a new 3RM at 150, but only because my plan of a new 5RM at 150 was clearly not going to happen when I struggled on the second set at 145. So I went back to the 3RM that I haven't done in 3-4 weeks that was stuck at 140. Still a new PR on paper, but not what I had hoped for with the 3rm. Next time I'll get 155 for sure. I really want to pass 160 as my 1RM when done with the 6 week rotation. Then I tried the protocol. Lets not get too graphic with the gorey details. Lets just say the HSPU work REALLY blew my wad and I was very disappointed with my effort on this one.

Then a hang power snatch series of 10x1. I started at 95 and went up every rep until I got to 140. I was muscling it up towards the end, not landing under it. I missed 1x at 140, and decided I didn't have the confidence to try for more without a bad bailout. I ended with a protocol of 12-9-6 at 95 lbs. I felt GREAT about this. I really started to land my feet better and land under it. I was really excited about the improvement in form and sticking rep after rep with only 1 minutes between sets. All in all, a good day (Including last night's HSPU work) but I am apprehensive about the overhead strength gains.