Hit an all time Back squat PR today!
Today is ME Upper
Worked up to 335+bands and chains. I'd guess this is around 400 at the top. Pretty happy with this considering I did a burpee/thruster couplet yesterday.
Afterwards I took the straight weight down to 275 and got 7 reps.
21-15-9 Toes to bar
35-25-15 Wall Ball #20 10'
I need to get better at toes to bar. My powerlifter shoulders have a hard time with kipping I need to really start working on my shoulder mobility. The 21 I broke in 15/6. The 15 into 8/7. Normally I can do the 9 unbroken but not today. Did 5/9
I also need to work on my quick recovery. When I break things up I should only be resting 10-20 seconds where toward the end of workouts I end up taking 30 seconds breaks.
375x1-PR!!! Finally! Only took me two years.
Floor Press-Football bar
This bar is tricky.
I've got a short metcon tonight
5 shoulder to overhead 125
5 box jumps 30"
12 KB swings 53#
I'm pushing for sub 7mins.
I feel you on the powerlifting shoulders and kipping. If I have to do a lot of high rep sets of ttb or butterfly pullups there's a decent chance my left shoulder gets tweaked.
Just a lil guy trying to be fit.
Best competition lifts:
at 165: 630 sq, 480 bench, 501 dl
Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.
My shoulders don't ever get tweaked I just don't have a good follow through on kips because of poor range of motion.
5 shoulder to overhead #125
5 box jumps 30"
12 Russian swings 53#
Ehhh felt okish about this. Definitely need to bring my conditioning up though.
Speed Low Box Squat
Sled Drag 1 mile #70lbs. Quarter mile of it was uphill too. Calves burned!
Safety squat-Pause and go. First rep is paused second rep is down and go.
Worked up to 405lbs.
50-30-20-Wall ball 20# 10'
Fuuuuu. Haven't done wall balls in forever. Couples with burpees and after all those squats me legs were toast. Some guys at the gym went sub 8. I felt my time was okish but I could definitely tell I haven't done wall balls in awhile.
Bench press Paused with chains.
Worked up to 335+40chain.
Unilateral DB Should press
C2 banded row-Hips and arms only. These will blow up your back
Wrist rotations-Not sure what to call these. I choke a band to rack then wrap it around a handle rotate my wrist. I do this to the my forearms more specifically my supinator muscle.
If I can muster the energy I will condition tonight.