Woke up this morning still feeling tight and sore in that upper back/neck but markedly improved. Went into the gym for a big morning. Started with some strength:
Snatch
-5 x 125
-5 x 140
-5 x 160
Deads
-5 x 245
-5 x 280
-15 x 320
Bench
-5 x 165
-5 x 190
-10 x 215
The snatch wasn't max-effort, just a good active warm-up to the deads. I'd hoped to hit closer to 20 on the last set of deads but the body wasn't having it. Still a good effort. I failed on rep 11 @ 215 on the bench. We've been benching just as supplement and I don't care much about it. But it is getting stronger.
After the strength work, we went after a gnarly one. The "Ten Five" was a 800m row immediately followed by 9 to 1 push-press (155#), 1 to 9 front squats (155#), and 5 chest-to-bar pull-ups (body weight) for time. It went as follows:
-row 800m then...
-9 push press, 1 front squat, 5 pullups
-8 push press, 2 front squats, 5 pullups
-7 push press, 3 front squats, 5 pullups
-6 push press, 4 front squats, 5 pullups
on down to...
-1 push press, 9 front squats, 5 pullups
time=22:09
So, you were basically doing 10 reps of barbell work followed by 5 ctb pull-ups for 9 rounds. It was rough and I wasn't happy with my time at all. I rowed a mellow 800m, about 1:45-1:50/500m pace, because I knew I'd need some gas going into the barbell work. I got to the barbell work breathing easy and started slaying the barbell. All was well until I got to the round of 5-5-5. I was only about 8 minutes in at this point and I made it through the 5 push press/5 fronts without putting down the barbell. Banged out 5 quick pulls and then absolutely died. Hit the wall HARD today. Ended up having to lay down between every round from that point on. I think to be competitive, this workout needs to be finished close to the 15 minute mark. I plan to try this one again in the near future. It was good to "get humbled" today at the gym. I'm feeling more inspired to work harder.
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