Got into the gym today feeling pretty good and ready to get some work done. I started with more press work today. I was going for a 5x5 cross sets, trying to hit the same weight on every one. My sets looked as follows:
-5 x 135
-5 x 145
-4 x 150
-3 x 150
-3 x 150
I didn't do well picking the right weight tonight but it was still productive. 135 proved much too light and I thought 145 would be perfect but after my set there I still felt like I had more. So I went to 150 which proved a bit heavy for 5 but I was too stubborn to reduce the weight and finished with 2x3. This was a great improvement from last week where I only got 145#x4 and 155#x 1.
After the press, we went after a 10 minute kb snatch test. I've only performed the kb snatch a handful of times since I've been CrossFitting and they need work. During the 10 minute test, you're going for as many snatches as possible. The kicker is the fact that you can't drop the kb or the test ends. You can switch hands but must always hang on to the kb.
score=114
I wasn't at all happy with this effort. My grip failed early and I was never able to recover. I finished the test feeling strong in the lungs and shoulders but barely able to hold on to the kb. I was only getting a couple snatch at a time before switching to the other hand. If I could do this one over, I'd start out doing 5 per hand and continually switching rather than 10 per hand before the switch, which how I went through the first 60.
After the snatch I finished with 3x5 cross sets on the bench press using a foam roller in place of a bench:
-5 x 225
-5 x 225
-5 x 225
I rounded out the session with a 30 second handstand hold, and 3 max effort holds on the rings in support moving in and out of L-sit that lasted 30 seconds, 22 seconds, and 15 seconds respectively. Amazing how hard those holds were after all the press work.
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