Started today's session off with some press and deadlift work. My sets looked as follows:
Press
-5 x 120#
-3 x 135#
-6 x 150#
Deadlift
-5 x 275#
-3 x 315#
-12 x 350#
I wasn't too satisfied with either effort but it was good work none the less. My goal was 7-8 reps @ 150 on the press but I failed on 7. I was hoping to hit 15 reps @ 350 on the deads as I hit 15 @ 330 last week. All reps were touch (under control, no bounce) and go, no rest, and my grip failed on the 12th. I do think I could've ripped out 1-2 more had my grip hung in there, 15 might've been a stretch.
After the strength work, went after last year's regional qualifier wod for time, subbing pull-ups for muscle-ups. It was 5 rounds for time of:
-9 pullups, chest to bar
-30 wallball, 20#/10ft
-6 sdhp, 135#
time=12:56
I was fairly happy with this effort, a couple minute improvement from the competition. But still disappointed I can't RX the muscle-ups. I've finally started giving them the attention they deserve though and after only 2 weeks of extra work, I already feel I'm pretty close.
I finished the session with ring-dips EMOTM: score=6 rounds
Pretty wiped after this one, got a good bit accomplished today.
Dude I would be pretty pumped with a set of 12 @ 350# on Dead Lifts! That time is also smoking! Keep up the good work, I got Helen today.
ReplyDelete12 @ 350? That's moving serious weight. Keep it up Simba. Next time you're in Seattle over the weekend (and have some free time on Saturday morning), you should come to our Level 2 met-con class a few of us started. I think it would be right up your ally. That means you too Loren.
ReplyDeleteSaturday's at 11 am.
Other than that, I hope all is well and keep killing it up there in B-ham.