Started the day out with some light press work, continuing on with a sub-max/de-loading week. Sets looked as follows:
-2 x 5 @ 65#
-2 x 5 @ 95#
-2 x 5 @ 115#
Even though this was light, I felt strong today. Likely because my shoulder felt better today than it's felt in months after I tweaked it doing weighted pull-ups a while back. It's not 100% just yet but it's close. I'll look forward to loading the press back up next week.
After the press, went after "Daniel," one of the brutal Hero wods. I hadn't done this one before and was excited to give it an inaugural run. I was also stoked because this is the first week I've been really disciplined with my rest and nutrition in months and I was feeling good going into this one, especially after the rest yesterday. "Daniel" is the following performed AFAP:
50 pull-ups
400m run
21 thrusters, 95# (went @ 115#)
800m run
21 thrusters, 95# (went @ 115#)
400m run
50 pull-ups
time=17:05
I was pretty jacked up with this performance and I felt it affirmed what I'm doing nutritionally/rest wise. There were certainly places I could've rested less, mostly on the thrusters, but overall I pushed pretty hard and had good gas in the tank. Thrusters do continue to get easier too and going at 115# didn't seem like too much trouble. The extra work is paying off.
After I recovered a bit, I put a little 5 round triplet together to work through un-timed:
max rep strict ring-dips (no kip)
10 GHD sit-ups
10 GHD hip extensions
My reps on the ring-dips were 7, 6, 5, 5 and 4 respectively. They're a nemesis of mine but they continue to improve. Looking forward to tomorrow.
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