+
A. Thruster, 3-3-3 adding each set - cut if knee still limits you; 2:00 rest
B. Weighted pronated pull-up, build to a max
+
For 10:00:
Evens: 4-7 CTB pull-ups
Odds: 14 fast alternating box step-up/step-downs, 20
+
3 sets:
:45 row @ max effort
5:15 rest
complete
+
A. subbed push press: 125, 135, 145 (PR for 3)
B. 219 (+45 @ 174) (PR +11)
+
complete; 5 CTB across
+
228m; 1:38.6/500m avg
229m; 1:38.2/500m avg
228m; 1:38.6/500m avg
AM weight @ home: 168.6
PM weight @ gym (including belt): 174
Everything felt excellent this morning. I like the occasional morning training session - it's a nice change of pace.
Push presses felt better today than they have in a very, very long time - maybe ever. Today, 145 would have qualified as moderate - never really felt heavy. I only got 1 at 145 in August when going for a double, so I don't know what I was doing differently today. Wore nanos, maybe that's the secret.
Weighted pull-ups were great! Tried for +50 but didn't get very far. +45 was legit! That's awesome. Very happy with progress here. A little disappointed that I seem to have gained back the 3lbs I thought I lost a few weeks ago. Ate out Sat/Sun/Mon, which is not normal for me, so hopefully now that I'm back on track, it will level out again closer to 165-166. Not super upset about it, just noting.
When warming up, tried to butterfly the CTBs and couldn't find the rhythm. I think that's partially because I tend to slam my boobs into the bar instead of a gentle graze, which throws off the kip, so I did these with a regular kip. Felt easier as the sets went on - it's been a while since I've done these. Step ups felt awkward and dumb - I felt like I was in an 80's aerobics video.
Very happy with consistency on the longer row sprints. When I did these in July, I dropped from 1:36 on the first one to 1:44 on the third one. I think a lot of it is mental - I decided I was not going to drop off, and I didn't. Success.
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