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2/19
AM
20 min AD Z1 done with first 4 minutes ski erg as all ADs in use for class
5k row Z1 done. felt good. other than the mental bore of rowing. splits on photo.
20 min AD Z1 10 minutes. short on time. covering a shift.
PM
hike Z1 yep, shorter hike ~20-30 minutes this afternoon. back to gym for evening shift. missed yoga this week.
20 min AD Z1 done with first 4 minutes ski erg as all ADs in use for class
5k row Z1 done. felt good. other than the mental bore of rowing. splits on photo.
20 min AD Z1 10 minutes. short on time. covering a shift.
PM
hike Z1 yep, shorter hike ~20-30 minutes this afternoon. back to gym for evening shift. missed yoga this week.
2/20
MUCh better sleep. Prioritized early bedtime and slept 8p-5a. Glorious!
AM
A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; 40 sec rest
A. Back squat @10X1; 55% 1rm; 2 reps; 10 sets; 40 sec rest
done @ 130lbs didn't feel as explosive as last week, but load was heavier. vid of set 9
B. Thruster 115#x4 EMOM for 8 min done felt good 13-15s
video of set 8
C. Wtd pronated chin up @21X0; 1,1,1,1; rest 2 min
(20lbs, 37lbs), 46lbs, 55lbs, 60lbs, 64lbs. Pronated PR.
PM
A. Snatch grip deadlift + snatch pull; 1.1x3; rest 2 min
145, 155, 165lbs. Pulls felt awkward tonight. Trying to work on hitting extension and immediately beginning to pull under. Takes me awhile to adapt to new movement or new piece of movement.
B. Deadlift TnG 225#x3 EMOM for 6 min done, felt solid.
C. Push press 2,2,1,1,1; rest 2 min (85, 105, 115, 125lbs all x 2-3 TnG) 2 x 135, 145 TnG, singles @ 155, 160, 165lbs. Videos of 160 & 165lbs. All PRs! Felt great & was tempted to attempt 170, but 15lbs over previous best is a good day.
C. Push press 2,2,1,1,1; rest 2 min (85, 105, 115, 125lbs all x 2-3 TnG) 2 x 135, 145 TnG, singles @ 155, 160, 165lbs. Videos of 160 & 165lbs. All PRs! Felt great & was tempted to attempt 170, but 15lbs over previous best is a good day.
My FB post regarding this PR:
Feeling stoked! Last week I hit my old push-press 1rm for a double at 150lbs. Last night I added 15lbs to that old 1rm & hit 165lbs!
As I'm about to conclude my 7th year of training in the good ole sport of fitness I'll tell you that 15lbs gains don't occur (for me at least) regularly.
I also find it amusing to acknowledge that summer of 2010 after my 2nd CF Regional appearance I maxed my back squat at 160lbs. I would have not imagined the possibility of exceeding that in a push-press less than 4 years later!Much appreciation to the awesome coaching & life guidance out of theOptimum Performance Training team as well as my incredible communityCrossFit Asheville & for all that continually encourage me to turn dreams into reality!
Keep showing up and you'll amaze yourself with what is possible! Onward!
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