Another good day in the gym. Started with a sub-max press and snatch warming up to a max effort overhead squat:
press
2 x 5 x 75
2 x 5 x 95
2 x 5 x 105
squat snatch
5 x 145
3 x 165
1 x 185
overheads
3 x 185
3 x 205
2 x 225
I was sore from Tuesday's work but still felt pretty good throughout the lift. The snatch at 185 was easy, I'm starting to produce a lot of speed through the middle which is promising. This was the first time I've done heavy overheads in months. I lost stability through my shoulders at the top of the 3rd rep w/225 and dumped it. I know I'm capable of more than this but was still encouraged as I've not been training heavy overheads and I'd never done a rep with more than 215.
I rested 7 minutes and then went after "Role Reversal." This was a wod from last year's Rocky Mountain qualifier for the 2009 CF Games and was 3 rounds of the following AFAP:
8 x deadlifts, 300#
run 400m
time=6:31
I was shooting for sub-6 but saved a little too much on the first two runs and couldn't make up the time on the last one. I never broke on the deads and they felt pretty light. I've got to start pushing my pace more when I run.
I rested 7 minutes after this one then went after handstand push-ups EMOTM followed by pistols EMOTM. I started the hspu's w/1 abmat and finished using 2, failing in the 5th minute to complete 5 reps. I failed in the 4th minute on the pistols, my legs were/are shot. Still a good short burst of work to finish the session. I'm resting Thursday and will be back after it Friday.
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